Fiber: an Important Component of a Healthy Diet
You probably know that you’re supposed to include fiber in your diet. Most of us are aware that fiber is good, but don’t know exactly why. So, here’s why. Dietary fiber, although it cannot be digested by the human body, keeps your intestine (colon) functioning normally by helping to prevent constipation, diverticulitis and hemorrhoids.
Fiber also helps control weight because it provides less energy (fewer calories) than other types of nutrients. There is also some evidence that higher fiber intake can help prevent weight gain or promote weight loss by making you feel full after a meal. In addition, eating fiber may lower your risk of developing colon cancer risk by speeding the passage of food through the digestive tract, while diluting and binding to cancer causing agents (bile acids made from cholesterol).
And if that weren’t enough, several studies have found that an increased intake of fiber, particularly from legumes (dry beans, peas and lentils) and oat products, decreases total and LDL (“bad”) cholesterol and can result in significant improvements in blood glucose (sugar) and insulin responses.
As a fun fact, dietary fiber takes one of two forms, soluble or insoluble. Fiber is the part of a plant that provides and maintains the plant’s structure. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not.
If you’re already eating plenty of fiber, kudos to you! The recommended intake for total fiber for adults aged 50 and younger is 38 grams for men and 25 grams for women. For men and women over aged 50 and older, it is 30 and 21 grams per day, respectively, due to decreased food consumption. If you aren’t already meeting your recommended intake, here are ideas on how to add it to your diet: Food sources of fiber include whole grains (wheat bran, whole rye, brown rice, oats), high fiber cereals and legumes. This may be a surprise, but fruits and vegetables are also great sources of dietary fiber. Anyone in the mood for fruit salad?
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