The Basics Of Fiber

Dietary fiber is a carbohydrate that cannot be digested by the body. Fiber moves undigested through the stomach and small intestine before exiting the body through the colon. Dietary fiber is divided into 2 groups: soluble and insoluble. Soluble fiber melts when in contact with water. Insoluble fiber isn’t water soluble but helps the digestive system break down food. Soluble and insoluble fiber are found in whole grains, nuts, and whole vegetables.

Is soluble fiber better than insoluble?

Soluble and insoluble fibers are equally important and serve different purposes. Soluble fiber lowers blood glucose levels by washing out fatty acids. This fiber also interlinks with cholesterol in the small intestine to prevent cholesterol from entering the bloodstream. Oats, apples, beans, and carrots contain soluble fiber. Kale, cauliflower, and green beans are filled with insoluble fiber.

How dietary fiber promotes gut health

Medical professionals encourage patients with constipation issues to maintain high-fiber diets. Insoluble fiber helps the body pass stool, allowing patients to have an easier time using the bathroom. Fiber bulks up the stool by absorbing any liquid and softens waste to help the body flush the excrement out. Diets high in fiber can reduce hemorrhoids and prevent colon issues.

What does fiber do for people with diabetes?

Researchers believe that dietary fiber can prevent the onset of type 2 diabetes. Soluble fiber lowers blood sugar levels by consuming the sugar. In addition to this, fiber also lowers blood pressure and reduces inflammation. People with diabetes will greatly benefit from incorporating fiber-rich foods into the diet. These foods are also low in sodium, fat, and sugar, which are important for a diabetic.

Eating fiber to help manage weight gain

Fiber is part of the carbohydrate family and is considered a macronutrient. Macronutrients provide energy to the body. Many people monitor macronutrient intake to manage weight. Fiber-rich foods slow down digestion, providing a feeling of fullness for longer periods of time. Therefore, people consume less food during the day and absorb fewer calories.

What is the recommended daily amount of fiber?

Daily fiber intake varies based on the person’s age, gender, and medical condition. For example, pregnant or breastfeeding patients may require more fiber than others. On average, health professionals recommend 20-38 grams of fiber per day. Men aged 50 and below should aim for 38 grams of fiber, while men over 50 should eat up to 30 grams daily. Women under the age of 50 should eat about 25 grams of fiber daily. Women over 50 should eat about 21 grams of fiber each day.

Using fiber supplements

For some people, incorporating the recommended amount of fiber into the diet can be difficult. Fiber supplements offer a healthy alternative through powders and capsules packed with fiber macronutrients. There are also foods like bread and oats that are fortified with dietary fiber. Fiber supplements are found at pharmacies and health food stores.

Speaking with a professional

People interested in learning more about fiber and fiber-rich foods should speak with a trained medical professional. Doctors, dieticians, and nutritionists are just some of the specialists with expert knowledge and the ability to create diet plans for patients. Specialists can also help patients achieve goals like losing weight and managing diabetes.