The Importance of Dietary Fiber
Dietary fiber is an important part of a healthy diet. Also called roughage, all of the dietary fiber that we consume comes from the indigestible parts of plants. Unfortunately, a typical Western diet consists of very little dietary fiber. Research has found that fiber consumption can help to prevent disease and maintain good health. Low fiber diets have been associated with widespread diseases and illnesses like coronary artery disease, diabetes, and diseases of the large intestine. A Nutritionist recommends a daily consumption of between 20g and 35g of fiber from high fiber foods.
Fruits and vegetables are excellent sources of dietary fiber. Dried beans, peas and legumes as well as cereals, grains, nuts and seeds are also good sources. Whole grain wheat products are more beneficial than refined wheat. Whole grain wheat maintains its outer layer of grain which contains the most fiber.
There are two categories of fiber- soluble and insoluble fiber. Soluble fiber can dissolve in water and becomes sticky in water. Pectin is a soluble fiber that can be found in fruits, nuts, legumes, and some vegetables. It can also be found in seaweeds, algae, and seeds. Insoluble fiber does not dissolve like soluble fiber and will pass through the digestive tract largely unchanged. Insoluble fiber comes from cellulose, hemicellulose and lignins. Bran, whole grains, and vegetables contain cellulose. Hemicellulose can also be found in fruits, nuts, whole grains, and vegetables. Lignin is a woody substance that can be found in bran, nuts, whole grains and fruit skins.
Fiber helps the body to expel waste more effectively. When fiber is consumed it is able to absorb large amounts of liquid like a sponge. This quality of fiber when consumed helps stools to be softer and bulkier and able to pass through the intestines faster and with less difficulty. Constipation increases for people who eat less than the recommended daily servings of fiber. People who do not eat enough fiber have an increased risk for developing bowel disorders such as diverticulosis and hemorrhoids.
