Fiber, a complex carbohydrate also called roughage, is part of the plant matrix that your body can’t digest or absorb. Therefore, it passes relatively intact through your digestive system and out of your body. While its journey seems relatively uneventful, it actually provides several important benefits to overall health.
What Can It Do For You?
Digestion. Adequate fiber intake helps in the treatment of constipation, hemorrhoids, diverticulitis and irritable bowel syndrome by promoting digestion, elimination and absorption of nutrients.
Weight Loss. It helps you feel fuller, which may curb appetite and promoting weight loss.
Heart Health. Soluble fiber can lower cholesterol, blood pressure and your risk of coronary heart disease.
Blood sugar. Soluble fiber can delay the absorption of sugar, which helps improve glucose control for people with diabetes. Fiber intake has also been associated with a lower risk of developing type 2 diabetes.
Cancer prevention. Research continues on the role of increased fiber and colorectal cancer prevention.
Not All Fiber is Created Equal
Fiber is classified into two categories: soluble fiber which dissolves in water and insoluble fiber which does not.
Soluble fiber forms a gel like material and can help lower blood cholesterol and glucose levels. It can be found in items such as oats, peas, beans, apples, citrus fruits, barley, carrots and psyllium.
Insoluble fiber assists in the movement of material through your digestive tract and thereby increasing stool bulk. This can be a benefit to those who experience irregular stools or constipation. Many good sources of insoluble fiber include wheat bran, nuts, whole-wheat flour and many vegetables.
How Much Do You Need?
The National Academy of Sciences Institute of Medicine along with The American Dietetic Association recommend:
Age 50 and younger
Women: 25 grams
Men: 38 grams
Age 51 and older
Women: 21 grams
Men: 30 grams