Dietary fiber health facts

Dietary fiber, derived from plant foods that your body can not digest, is known to aid in the treatment of constipation by keeping digested food bulky and soft. There are two types of dietary fiber: insoluble and soluble.

Insoluble dietary fiber is not water soluble. It is mostly found in whole wheat or whole grain bread; however, it can also be found in nuts, dried fruit, sweet potatoes, zucchini, peas, grapes, apples, carrots, citrus fruits and psyllium fiber. Although insoluble fiber does not lower cholesterol, it does support the digestive system.

Soluble dietary fiber is mostly found in grains and is water soluble. Found in some cereals, barley, oats, rye and legumes such as beans and lentils, it is known to lower cholesterol, stabilize blood glucose, and regulate metabolism as well as digestion for weight loss.

The average daily recommended amount of dietary fiber for women is 25 grams and for men 38 grams. People that ingest the daily allowance of fiber have been known to decrease their biological age by as much as three years. In one study, a 10 gram daily increase reduced the risk of heart attack by 29 percent and decreased the biological age by 1.9 years. Dietary fiber also plays an important role in the prevention of colon cancer, diverticulosis or “diverticular disease”, and hemorrhoids.

Tips to a high-fiber diet:

• Begin your day with a 5 gram or more fiber cereal, or add a few tablespoons of wheat bran into a fruit smoothie.
• Replace white flour breads and pastas with whole wheat or whole grain brands.
• Incorporate fresh vegetables into your meals as a side dish or by adding them to soups, pasta dishes, and sauces.
• Experiment with different ways of preparing beans and lentils. If not your cup of tea, try fresh black bean dip served with low sodium whole wheat tortilla chips and salsa.
• In place of empty calorie snacks, consider apples dipped in almond butter, fresh berries topped with yogurt, dried fruit, popcorn and nuts.

Although a high-fiber diet has been known to improve health, too much fiber can cause intestinal gas, stomach bloating and cramps. By starting out gradually, you allow the natural bacteria in your digestive tract a few weeks to adjust to the dietary change. Also, keep in mind that it is fiber in combination with water that helps to make digested food bulky and soft, so make sure to drink plenty of water.

If you have any health questions or concerns, consult a physician or health-care provider before introducing any natural remedies or foods into your diet.