Dietary Fiber

Fibers, or fibres, are an essential component of diet. Their main function in the body is to regulate bowel movements and relieve constipation. Fibers are essentially plant skeleton which helps in maintaining the shape of plants. Dietary fiber comes from vegetables, fruit, grain, and legumes. Interestingly, human body cannot digest fibers. Thus, they are directly passed to the colon, where they assist in the formation of fecal matter. Fibers can be classified as water soluble fibers and water insoluble fibers. Water insoluble fibers are mainly responsible for regulating the bowel movement whereas water soluble fibers help in decreasing the cholesterol and glucose levels in the blood.

Most of the fiber intake comes from dietary fiber as it is commonly present in many fruits and vegetables. Both fresh fruits and vegetables contain soluble as well as insoluble fibers. Insoluble fibers clean the colon from the inside, as they cannot be digested. They render a consistency to bowels by absorbing excess water. Water soluble fibers form a gelatinous substance in the body. Both these fibers are required to keep a healthy functioning colon. Including sufficient amounts of fiber can relieve you of many colon ailments, constipation being the most important one.

The two types of dietary fiber are soluble and insoluble. Soluble fiber dissolves in water, like the pectin found in fruit. Insoluble fiber, such as cellulose from grain, doesn't dissolve in water. Examples of soluble fiber are many vegetables, barley, oatmeal, rye, and fruits like peaches, grapes, berries, and pears. It's important to eat the skin of fruits like apples, since that is where most of the fiber resides. Whole grains, pasta, bran, brown rice, seeds, bran, beans, and a few vegetables like carrots and celery, provide insoluble fiber.

Proper amounts of dietary fiber improve health in ways other than digestion. Studies have shown that fiber seems to lower cholesterol, in combination with a balanced diet. There is also an inexplicable link between a diet high in fiber and a lowered risk of heart disease. In the stomach, fiber seems to affect the speed with which sugar enters the bloodstream. This means our blood sugar levels stay more consistent, our insulin doesn't work as hard, and we benefit from a reduced risk of developing diabetes.

Since fiber is not technically a nutrient, there is no Recommended Daily Allowance (RDA). However, health care experts have declared we need .7-1.2 oz (20 - 35 grams) of fiber per day. Yet Americans only average 1/2 oz (15 grams) a day. Fresh food is the best source of fiber because it contains other important vitamins. If fresh food is not available, dietary supplements of fiber will suffice. A gradual increase, over several weeks, in your fiber intake will ensure you don't suffer any discomfort. In combination with a diet low in sugar, fat, and cholesterol, roughage improves many aspects of health.

What is the Function of Fiber in the Body

Our daily diet of bread, rice, pasta, meats and fish, although contains all the other nutrients; lacks one of the most important nutrient required by the body - fiber. Fiber, or more aptly, dietary fiber is obtained from plants and is required to carry out different functions in the body. Fiber can be divided into two types: soluble fiber and insoluble fiber. It is obtained from a variety of foods like fruits, whole grains, vegetables, etc. One can say that foods with fiber are those obtained directly from plant sources. But why are we advised to include fiber in our diet? What is the function of fiber in the body? Let us find an answer to this in detail.

Importance of Fiber in the Body

One of the main function of fiber in the body is its use in treatment of constipation. Secondly, it is also used to carry out proper digestion in the body. Weight loss is also considered as one of the functions or uses of dietary fiber. Let us take a look at it in brief.

Treating Constipation

Fiber is essential for proper bowel movement in the body. As mentioned above, there are two types of fiber, and either of it is used to carry out specific function in the body. Soluble fibers absorb water and help in softening stools. This further helps in quick bowel movement. On the other hand, insoluble fibers help in adding bulk to stools which also leads to their quick movement. Soluble fiber foods include fruits and beans while insoluble fibers are found in whole grains and vegetables. Therefore, from this, we infer that the major use of fiber in the body is to help proper bowel movement. This consequently helps in treatment of constipation. Constipation is a condition that occurs due to the inability to pass stools regularly, or a condition where one passes very hard stools. Therefore, having fiber in the diet is considered as one of the best natural solutions for constipation.

Proper Digestion

If you are wondering what is the function of fiber in the body other than treating constipation, then note that it helps in controlling blood sugar level. As compared to other food types, it takes a fairly longer time for fibers to get digested in the body. So, what is the role of fiber in the body for controlling sugar? As fibers slow down the process of digestion, it takes longer time for sugar or glucose to enter the bloodstream. This consequently helps in maintaining proper level of sugar in the body. Therefore, people suffering from diabetes are also advised to follow a high fiber diet plan. Secondly, when fiber is broken down in the colon; organic acids are formed which help in metabolism.

Weight loss

One of the other functions of soluble fibers is that they help in making the stomach fuller. Fibers are also known as natural appetite suppressants; i.e., they curb appetite and bring about the feeling of satiety. Having an apple or a vegetable soup makes one feel fuller and can sustain hunger for a couple of hours. Therefore one tends to eat less, which leads to weight loss. There are several brands of fiber supplements for weight loss available in the market which are effective in bringing out this result. However, natural fibers in the form of fruits and vegetables should be preferred over supplements.

Difference Between Soluble Fiber and Insoluble Fiber

As has been mentioned already, the main difference between insoluble and soluble fiber is that one is insoluble in water or liquid and the other is soluble. Insoluble fiber is the dietary fiber that does not dissolve in water. But, it adds bulk to the stool. Our body cannot break down insoluble fiber and so, it passes through the digestive tract almost unchanged. On the other hand, soluble fiber dissolves in water. It swells up and changes into a gel like substance on coming in contact with water. When soluble fiber reaches the large intestine, the intestinal bacteria ferments it. Fermentation of soluble fiber produces short chain fatty acids, that can have some really important health benefits.

Soluble Fiber Vs Insoluble Fiber

Presence of both soluble and insoluble fiber is of crucial importance for our health. The soluble fiber dissolves in water to form a gel like substance and slows down the process of digestion or the movement of food through the digestive tract. This ensures proper absorption of nutrients from food. Soluble fiber helps to stabilize the level of blood sugar by slowing down the release of glucose into the bloodstream. It prolongs the stomach emptying time to stabilize the level of blood glucose. The short chain fatty acids produced during the fermentation of soluble fiber help to lower the level of cholesterol, especially the LDL or 'low density lipoprotein' cholesterol. This in turn, can prove helpful in conditions like, heart and cardiovascular diseases. Apart from these, soluble fiber can improve the health of the colon.

Insoluble fiber on the other hand, accelerates the movement of food through the stomach and the intestine. Insoluble fiber remains more or less unchanged as it passes through the digestive tract. So, it can add bulk to the stool to produce large and well-sized stool, that can pass through the intestine easily. It also helps the stool to retain more water and become soft and bulkier. This is why insoluble fiber is important for ensuring regular bowel movements and prevent constipation. In general, insoluble fiber is considered to be of immense importance for cleansing the digestive tract. Besides this, it helps to maintain the pH of the digestive tract and prevent conditions like, hemorrhoids, diverticulitis and even colon cancer.

The scientific names for insoluble fiber are cellulose, lignins, while soluble fiber is known as pectin, mucilage and gums. Some of the important food sources of soluble fiber are, oats, oatmeal, legumes such as, beans, peas, lentils, oranges, citrus fruits, bananas, apples, carrots, barley, psyllium and some vegetables. On the other hand, whole grains, wheat bran, flaxseed, whole wheat flour, nuts, corn bran and vegetables like, cauliflower, celery, zucchini and green beans are considered as some of the good sources of insoluble fiber.

A comparison between the soluble and insoluble fiber benefits can help you to understand that both the types of fiber are essential for our overall health and well-being. Our daily diet should include the foods containing both insoluble and soluble fiber. Though soluble fiber supplements are also available nowadays, it is better to rely on foods for getting enough dietary fiber. However, if you are presently not taking enough fiber, but considering to increase your fiber intake, then be sure to go slow. Following a high fiber diet all of a sudden can cause gas and bloating. So, start with a small amount of fiber and then gradually increase its intake, in order to derive the specific benefits of soluble and insoluble fiber.

List of High Fiber Foods

A diet of an average American person is usually low in fiber. This is perhaps one of the reasons, why a large number of Americans suffer from constipation. The daily recommended fiber intake for adult males in 30 - 38 gm, while that for women is about 20 - 25 gm. However, American diet provides only about 10 - 13 gm of fiber, which is very low. Thus, if you too belong to this category of Americans, then you should up your fiber intake from this day itself. The following list of fiber rich foods should help you in incorporating fiber rich foods in your daily diet.

Fruits

Fruits are rich in natural fibers. However, some amount of fiber is lost when you choose to eat skinned fruits. Fruits like apples, pears should not be skinned.

Vegetables

Vegetables are rich in both types of dietary fibers, soluble as well as insoluble. The fiber content in vegetables is greatly dictated by the method of cooking. Raw vegetables contain maximum fibers.

Cereals and Grains

Cereals and grains are best when minimum refining is done. White flours should be avoided as they are devoid of fibers.

Nuts and Seeds

Various nuts, legumes and seeds are also rich in dietary fibers. Apart from that, they are also a great source of essential fatty acids.

The process of refining often reduces the fiber content of foods. In this process, the outer layer or skin of foods is removed. This is the region where there is maximum concentration of fibers. Thus, removal of outer layer results in loss of fiber. Hence, it is recommended that you always eat whole grain foods. Even fruits should not be skinned unless absolutely necessary. In case your daily diet falls short of required fiber content, you should certainly take measures to incorporate fiber rich foods in your diet. If you are still unable to meet the required fiber intake, then you may consider using fiber supplements. However, these supplements should only be taken under the supervision of a qualified medical practitioner.

Thus, fibers are an important constituent of one's daily diet. Lack of fibers may lead to several colon ailments, which can in turn affect your overall health. Hence, it is a must that you ensure adequate fiber content in your diet.

Effects of Too Much Fiber in the Diet

People hear about the various benefits of fiber in the diet and make sudden transitions in dietary patterns. However, this sudden change from a low fiber diet, to an opulent fiber diet is a little too much for the body to handle. The body requires its acclimatization period. In fact, in the initial days of diet transition, even slight increase in fiber content spearheads gastrointestinal symptoms such as cramping, diarrhea and intestinal bloating. This is why one should gradually increase the fiber intake in the diet, thereby giving the body ample time to get accustomed to the dietary change. While trying out this pattern, one should drink lots of water, so as to keep the stools soft, as the fiber makes them bulky.

One should introduce higher levels of dietary fiber in the body on a gradual note. However, the question that arises is, where to draw the line? Nobody wants to consume more than the required amount of fiber. Consumption of excess high-fiber products (fiber bars) available in the market, can lead to intake of double the recommended amount of fiber. Fiber is good for the body, however, eating too much fiber has its own set of consequences. It is believed that anything above 45 grams of fiber intake, is considered as too much fiber in the diet. People on higher-than-required fiber diets encounter constipation problems. This is because a fiber opulent diet, increases the bulk of the stool by water retention. Lack of water can lead to blockage and even serious injuries, requiring surgical intervention.

Thus, a high-fiber diet should be backed by lots of water intake. Moreover, abdominal discomfort, diarrhea and gas are some other effects of too much fiber in the diet. Intake of excessive levels of fiber in the diet, is also believed to reduce absorption of certain minerals like calcium, zinc and iron. However, the validity of this fact is still disputed. So don't overload your system with fiber and you will be healthy and fine!

Appropriate Fiber Amount Intake

The recommended intake of dietary fiber is 25-35 grams per day. Most of the classical American processed diets furnish the body with less than 15 grams a day, which is way below the recommended level. This data clearly reveals that Americans receive less fiber than required from their diet.

Dietary Fiber Health Benefits

Dietary fiber provides relief from constipation and regularize bowel movements. Fiber absorbs a lot of water and makes the stool softer. Moreover, the roughage adds bulk to it. Thus its passage through the colon becomes much easier. This in turn can prevent a number of other problems related to digestive health. As it eases the unnecessary strain from the colon, risk of hemorrhoids can be lowered to a great extent. Diverticulosis is a disease of lower digestive tract where multiple pockets or pouches are formed in the inner lining of the large intestine due to excessive contraction of the colon. It often leads to pain, constipation and diarrhea. Consumption of high fiber foods can lower the risk of developing this disease. Irritable Bowl Syndrome (IBS) is a chronic disorder that affect the bowel and causes abdominal pain, bloating, constipation or diarrhea. Dietary fiber can provide relief from this problem by maintaining a normal bowel movement.

Soluble fiber helps in controlling blood sugar level of the diabetic patients. Soluble fiber tends to slow down the entire digestion process. As a result, the carbohydrates obtained from carb-rich foods stay inside the stomach and intestine for a longer time without getting converted into glucose. Thus the absorbed glucose is released into the blood rather slowly. As a result, the glucose level in the blood remains stable. Research studies have also found that regular intake of insoluble fiber reduce the chances of type 2 diabetes.

Soluble fiber foods helps in weight loss. During digestion, when it mixes with water, it swells up and form a thick gel. This fills up a large section of the digestive tract and give you a sense of fullness. Moreover, its calorie content is quite low. So, it can reduce your appetite without any adding any extra calories. For this reason, fiber rich foods are recommended in every weight loss diet.

Soluble fiber play a major role in lowering down the blood cholesterol level. In the digestive system, bile acids are mainly responsible for digestion of fats. Soluble fiber form bonds with this acid and cholesterol and prevent them from getting absorbed into the body. This way it can control cholesterol level in the body and protect you from various heart diseases. Various research studies have found that regular consumption of dietary fiber can prevent colon cancer. This is possible because it ensure faster elimination of waste products from the colon.

Side Effects of Too Much Fiber

Despite the benefits of fiber, too much intake of fiber can have its own fallout. An average daily intake of fiber is about 25 grams for women, 30 grams for men and approximately 20 grams for kids. Side effects are mostly noticed in individuals who consume higher than about 45 grams of fiber in a day.

What are the side effects of too much fiber in the diet? Unfortunately, fiber intake in more than the required amount has a host of uncomfortable and highly embarrassing side effects. Let's see which are potential harmful effects that occur.

But, is fiber in excess really a bad thing? Well, that is arguable. Several people live comfortably on diets that contain high fiber levels. The difference is that those people also maintain high water intake. Too much fiber with not enough water intake is the reason behind these terrible side effects. So, if you are suffering from the above symptoms, try drinking more water. As long as you are making sure that you keep up the fiber-water balance, you will not suffer from any side effects or problems with drinking too much water. The two balance each other out. Be cautious though not to drink too much water since it can be very dangerous and even lead to death.

Another fact that one needs to be well aware of, is that even though fiber makes the travel (of food through the digestive tract) faster, too much of it can cause one to feel "full". This can trick one into believing that enough nutrients have gotten consumed. More so, excess fiber can lead to lesser iron and calcium absorption. This can lead to further health hassles. So, is eating extra fiber bad for you? Well, it has the potential to be. Hence, it is best to avoid consuming too much fiber.