Photo courtesy of Readers' Digest
You’ve likely been hearing about fiber in the media, in advertisements, and on food labels. So what’s all the fuss about?
Dietary fiber, which is a type of carbohydrate found in fruits, vegetables, whole grains, and legumes, includes all parts of a plant food that your body can’t digest or absorb, so it passes through the digestive system and out of the body basically intact. This slows digestion, making you feel more full, as the stomach’s contents stay there longer. Slower digestion and absorption also means that the glucose (sugar) in the rest of your food enters the bloodstream more slowly, keeping blood sugar stable and energy level even rather than the peaks and crashes we feel when we eat low-fiber foods like white bread.
Benefits of a high-fiber diet include:
- Regular bowel movements
- Overall bowel health
- Lower blood cholesterol
- Better control of blood sugar levels
- Improved weight loss
- Possibly protects against colon cancer
There are two kinds of fiber, soluble and insoluble.
Soluble fiber dissolves in water to form a gel-like mixture. Found in oats, beans, pea, barley, apples, citrus and carrots, it can lower cholesterol and blood sugar levels, helping to protect against heart disease and diabetes.
Insoluble fiber does not dissolve in water, so it speeds up transit time through the digestive system and increases stool bulk. This can be especially helpful in treating and preventing constipation. Good food sources include whole-wheat flour, wheat bran, nuts, and most vegetables.
Most adults need between 25 and 35 grams of fiber a day, and for kids 3 to 18, the recommended amount is their age plus 5 grams. So a ten-year-old would require around 15 grams a day, and a 13-year-old would need 18 grams.
When increasing fiber in your diet or your kids’ diet, do it gradually to give the body time to adjust—and remember to drink plenty of water!
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