Fiber is composed of a variety of dietary materials that are either soluble or insoluble in boiling water. Fiber is neither digested nor absorbed in the small intestine, but is fermented by bacteria in the colon. It is essential for normal bowel function. Adequate fiber prevents constipation, diverticular disease of the colon, and hemorrhoids. Consumption of diets adequate in fiber may prevent a variety of conditions including obesity, diabetes, gallstones, coronary artery disease, or colon cancer.
There are two main types of dietary fibers:
1. Soluble - readily fermented in the colon into gases and physiologically active byproducts. Soluble fiber absorbs water to become a gelatinous, viscous substance and is fermented by bacteria in the digestive tract.
2. Insoluble - metabolically inert, absorbing water as it moves through the digestive system, easing defecation. Insoluble fiber has bulking action and is not fermented.
How much Fiber do I need?
Current recommendations from the United States National Academy of Sciences, Institute of Medicine, suggest that adults should consume 20-35 grams per day, but the average American's daily intake is only 12-18 grams.
High Fiber Foods
Foods that are rich in dietary fiber include whole grains (particularly the bran portions), legumes, and some fruits and vegetables. Most foods contain mixtures of both insoluble and soluble fiber. Examples of foods rich in insoluble fiber are wheat bran, nuts and barley. Soluble fiber is found in oat bran, melons, and dried fruits. Beans are good sources of both types.
Low Fiber Foods
Processed meats, burgers, fries, donuts, hot dogs, sausage, and cold cuts are low in fiber content and high in fat. A diet high in fat and low in fiber tends to increase body weight, internal fat, and hamper body's ability to eliminate fats and toxins. Such diet also results in gastric problems, such as constipation.
Fiber and Weight Loss
Dietary fiber has a tendency of binding fat coming from the food, more like a fat sponge. Since most of the fiber from the foods is not absorbed, the fiber along with its bound fat is eliminated from the body. This process helps to lower blood fat and cholesterol levels. A good amount of fiber intake also control hunger by giving a feeling of fullness, and thereby reducing extra food intake. Dietary fiber as such is important for good health, it is particularly important for people trying to lose weight naturally. However, it is important to drink adequate amount of water when increasing your dietary fiber intake to avoid constipation. An appropriate amount of these two normalizes bowel movements.
Dr. PJ Prakash holds a Ph.D. in Human Nutrition from the University of Rhode Island (U.S.A.). He previously worked as a Nutrition Researcher at the USDA Human Nutrition Research Center on Aging at Tufts University, Boston where he published several research papers in prestigious nutrition journals. Currently, he is a nutrition consultant and personal weight loss coach and also a freelance writer in the field of human nutrition. You may obtain a "FREE 10-Step Weight Loss eCourse" on his website http://www.MyNutritionRegimen.com
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