The Ultimate Guide to Dietary Fiber

Dietary fiber is the type of fiber that is found in foods, mainly legumes, whole grains, vegetables and fruits. It has been found to have many health benefits, such as relieving and preventing constipation, lowering the chance of heart disease, and decreasing the risk of diabetes.

There are two types of dietary fiber; soluble and insoluble. Soluble fiber helps to lower blood cholesterol and decrease glucose levels as it dissolves in water, slowing digestion; whereas insoluble fiber helps material move through the digestive system.

High fiber diets are recommended for many health issues. Foods with high levels of soluble fiber will decrease the amount of “bad” cholesterol in the blood and slows down the blood’s absorption of sugar and foods high in insoluble fiber reduce constipation as it softens stool, as well as decreases the chance of developing hemorrhoids and other colon problems.

Dietary fiber has long been known to help with bowel disorders. Diets that are high in insoluble fiber, primarily fiber in fruits and vegetables, help to increase the stool weight, decrease the transit time of food through the digestive system, and decrease any pressure in the colon. Many treatments of irritable bowel syndrome and constipation include following a high fiber diet.

There is some evidence that filling up on dietary fiber can also help with weight control. Research has shown that individuals who had the highest intake of dietary fiber had the greatest weight loss over the course of a 2 year period. Health experts suggest that people get 30 grams of fiber or more per day for maximum effect.

It is thought that the relationship with dietary fiber and lower body weight is due to the body’s ability to slow food movement through the digestive system, so individuals do not feel as hungry and have a reduced calorie intake; however, scientists are unsure if this increase in weight loss is due to a decrease in calorie intake, an increase in the amount of calories that the body excretes, or a reduction in the amount of calories that are absorbed into the body.

High fiber diets have been found to help control diabetes, as they help control blood sugar, and may even prevent type 2 diabetes. Dietary fiber will reduce blood sugar levels, which reduces insulin.

Even a small change in diet can have a significant impact. For those that have developed type 2 diabetes, diets high in dietary fiber can help prevent any long term complications that can occur from the disease. Regulation by dietary fiber is much easier and less painful than taking an insulin injection each day.

A high fiber diet has also been found to help prevent heart disease, as many studies have shown compelling evidence of this link with dietary fiber. Males following a high fiber diet reduced the risk of coronary heart disease by 40% when compared to those that followed a low fiber diet. Changing from eating white bread to whole wheat bread is enough to reduce the risk of heart disease by 11%, so even a very small change related to dietary fiber can make a big difference to one’s health.

Soluble fiber helps to prevent heart disease by stopping LDL cholesterol from being absorbed in the body through the intestines. As little as 5 to 10 grams of dietary fiber a day can decrease the amount of cholesterol absorbed by 5%. Therefore reducing the consumption of dietary fat and increasing dietary fiber can have a large impact on the development of heart disease.

The amount of fiber required depends on the individual's age; the National Academy of Sciences Institute of Medicine advises that males under 50 years of age eat 38 grams of dietary fiber each day and women under 50 consume 25 grams. Individuals who are older than 51 require less daily dietary fiber with men requiring 30 grams and women 21 grams.

The advantages of eating a high fiber diet have been shown through many studies. It is important to stay within the recommended intake levels, as too much dietary fiber may cause health problems.

A high fiber diet is an easy lifestyle change that is less expensive than many other treatments. Individuals looking to make a change in their diet should try increasing the daily fiber intake slowly, as each person will have different optimal fiber intake levels. It is also a good idea to drink plenty of water when eating a high fiber diet. 

Tip: Consume Fiber Throughout The Day