- Daily Recommended Intake
- Benefits of Eating Fiber
-
Comments
-
**COMMENTSTAGLIST**
-
More
-
**OTHERTAGLIST**
Dietary fiber are parts of plant foods—fruits, vegetables, whole grains—that can’t be completely digested or absorbed in the body. Instead, they pass through your digestive system and out your body.
Fiber is classified into two broad groups:
- Soluble fiber (dissolves in water): Helps draw water into the gut and turns it into a gel-like substance, and helps lower blood glucose and cholesterol levels.
- Insoluble fiber (doesn’t dissolve in water): Promotes the movement of the contents of the gut and adds bulk to stools relieving constipation or infrequent stools.
Although there is a difference between these two types of fiber, most foods contain both soluble and insoluble fiber in varying proportions. Below are the best sources of soluble fiber to include in your diet.
| Type of soluble fiber | Sources |
|---|---|
| Beta-glucans |
|
| Polydextrose polyols | Added to certain processed foods (refer to label) |
| Inulin oligofructose | Added to certain processed foods (refer to label) |
| Psyllium |
|
| Resistant starch |
|
| Wheat dextrin |
Added to certain processed foods (refer to label) |
How much fiber do you need?
The American Heart Association recommends getting enough fiber and nutrients in your diet each day by eating plenty of whole grains, vegetables, fruits, nuts, and seeds.
In the U.S. the average dietary fiber intake among adults is about 15 grams per day, which is almost half of the recommended dietary intake (about 25-35 grams a day).
Since the amount of fiber you should have each day varies depending on your age and whether you have any underlying health conditions of the person, ask your doctor how much fiber you should be eating on a daily basis.
What are the benefits of including fiber in your diet?
Eating more dietary fiber can have the following health benefits:
- Helps regulate appetite and maintain a healthy weight
- Aids in digestion and relieves constipation
- Lowers blood cholesterol levels
- Helps control blood sugar levels
- Lowers the risk of cardiovascular diseases such as heart attack and stroke
- Helps reduce cancer risk, especially colorectal cancer risk
- Lowers the risk of bowel diseases such as diverticular disease, acid reflux, peptic ulcers, and hemorrhoids
- Boosts immunity, especially gut immunity (by helping good gut bacteria thrive)
- Reduces inflammation in the body
- Improves skin health
SLIDESHOW
Foods That Aren't as Healthy as You Think See SlideshowReferences
WebMD. Types of Fiber and Their Health Benefits. https://www.webmd.com/diet/compare-dietary-fibers
Harvard T.H. Chan. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Harvard T.H. Chan. Fiber. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
Top What Are the Best Soluble Fiber Foods Related Articles
bisacodyl
Bisacodyl is an over-the-counter (OTC) laxative medication used to treat occasional constipation and irregularity in bowel movement, and for cleansing the colon before colonoscopy. Common side effects of bisacodyl include mild stomach cramps, electrolyte and fluid imbalances, nausea, vomiting, rectal burning, vertigo, and diarrhea. Bisacodyl overdose can cause severe diarrhea and electrolyte imbalance. Avoid chronic use of bisacodyl, which may lead to laxative dependence. Use bisacodyl with caution and only with your doctor's recommendation if pregnant or breastfeeding.
Boost Digestive Health
Upset stomach? Some foods may be the culprits, and bad habits may be to blame. Treat your body right with these simple nutrition tips on how to deal with with diarrhea, gas, reflux, and more digestive ailments.
Constipation
Constipation is defined medically as fewer than three stools per week and severe constipation as less than one stool per week. Constipation usually is caused by the slow movement of stool through the colon. There are many causes of constipation including medications, poor bowel habits, low-fiber diets, laxative abuse, hormonal disorders, and diseases primarily of other parts of the body that also affect the colon.
Constipation: Foods to Eat, Foods to Avoid Quiz
Take this quiz to find out what foods to eat, and what foods to avoid to prevent or relieve constipation.
Digestive Disorders: Worst Foods for Digestion
Discover which foods to avoid in order to prevent diarrhea and digestive problems. Find out which foods can trigger diarrhea and other digestive problems such as gas, bloating, indigestion, heartburn and more.
10 Probiotic Foods
Probiotics are beneficial bacteria and yeasts found in probiotic foods and fermented products like kimchi, kombucha, and kefir. Good bacteria may provide health benefits like weight loss and improved immunity. Lactobacillus is a type of probiotic bacteria. Learn the health benefits of yogurt.docusate
Docusate is an over-the-counter (OTC) stool softener used to treat constipation. Common side effects of docusate include excessive bowel activity, diarrhea, abdominal cramping, intestinal obstruction, throat irritation and bitter taste (with syrup/liquid), rash (rare), and rectal bleeding (very rare). Most docusate overdoses are accidental in children, however, overdose may result from overuse by some people in an effort to lose weight. Keep docusate out of reach of children. Consult your doctor before taking docusate if pregnant or breastfeeding.
Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.
High-Fiber Foods
Learn about high-fiber foods. From fresh fruits to whole grains, these fiber-rich foods can lower cholesterol, prevent constipation, and improve digestion.
Home Remedies for Digestion
Digestive problems are one of the commonest medical concerns in the world. They may manifest as constipation, diarrhea, pain in the abdomen, bloating, gas, nausea, and vomiting. Almost everyone faces one or more digestive issues in their life. While most digestive problems resolve on their own, some may persist in the absence of treatment.psyllium
Psyllium is a dietary fiber used to relieve occasional constipation and to maintain regularity of bowel movements. Psyllium is used to treat constipation, diarrhea, fecal incontinence, hemorrhoids, ulcerative colitis, and hyperlipidemia. Use psyllium with caution in elderly patients. Common side effects of psyllium include constipation, abdominal cramps, diarrhea, esophageal obstruction, intestinal obstruction, and allergic reaction in people sensitive to inhaled or ingested psyllium. Psyllium is generally safe during pregnancy and breastfeeding.
The Digestion Process
Digestion is the complex process of turning the food you eat into the energy you need to survive. The digestive process also involves creating waste to be eliminated and is made of a series of muscles that coordinate the movement of food. Learn more about digestion and the body parts that make it possible, including the mouth, pharynx, esophagus, stomach, small intestine, colon, rectum, anus, pancreas, liver, and gallbladder.
Top 12 Foods for Constipation Relief
Constipation is a common problem, and almost everyone has been constipated at one time or another. There are foods that can help prevent constipation and also provide relief, for example, kiwi, prunes, beans (your choice of type), berries, certain seeds, potatoes, and popcorn.
What Happens If You Have Too Little Fiber in Your Diet?
If you are not getting enough fiber through your diet, your body will exhibit clear warning signs like constipation and hemorrhoids.
What Is a Good High Fiber Breakfast?
A good high fiber breakfast may include whole grain bread items, cereals made from whole grains, bran or rolled oats, fruits and vegetables, wheat germ, whole wheat bread items, oatmeal, and almonds.