Dietary Fiber
Dietary fiber comes from substances found in the walls of plant cells that the body cannot digest. There are two types of fiber, insoluble and soluble. The recommendation for daily dietary fiber intake is 25 to 35 grams, and if you currently eat less, you should increase your fiber intake gradually.
You will notice the difference when you have more fiber in your diet. The indigestibility of fiber, especially insoluble fiber, helps prevent you from overeating because it gives you a feeling of fullness. But even more importantly, fiber works wonders on your digestive tract.
Insoluble fiber traveling through the digestive tract acts like a magnet and sponge, attracting and absorbing water and digested food to form fecal matter. This water softens and adds weight to the stool, which helps facilitate its transit time. Insoluble fibers such as those found in wheat bran and other grains, fruits, and vegetables help to prevent hemorrhoids, diverticulitis, colon cancer, and varicose veins.
When adding insoluble fiber to your diet, remember to drink plenty of fluid so that it can do its softening job.
Fiber is lost during food processing, so when possible eat the less-processed version of a food. Juicing fruits, pureeing vegetables, and removing edible skins off fruits and vegetables are all manufacturing processes that reduce fiber. It is recommended that you eat a variety of fiber-rich foods so that you get enough of both types of fiber, insoluble and soluble.
Soluble fiber has magnet and sponge traits similar to those of insoluble fiber. The difference is that soluble fiber such as oat bran attracts and absorbs cholesterol, which helps prevent heart and gallbladder disease. Soluble fiber also slows glucose absorption from the small intestine, preventing blood sugar fluctuations.
The best way to get enough soluble fiber is to eat a variety of whole grains, fruits, and vegetables. Too much fiber can exacerbate GI problems, so again, if you increase the fiber in your diet, do so gradually.
