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About Fiber |
What Is Fiber?
Dietary fiber is a complex carbohydrate and is the part of the plant material that cannot be digested and absorbed in the bloodstream. Soluble fiber may help with weight loss as it makes you feel full longer, and research has shown it also may help lower blood cholesterol. Good sources of soluble fiber include oatmeal, oat bran, barley, dried beans and legumes, and citrus fruits. Insoluble fiber tends to speed up the passage of material through the digestive tract and reduce the risk of colon cancer and diverticular disease. Good sources of insoluble fiber include wheat bran, whole grain cereals, and fruit and vegetable skins.
Definitions of Dietary Fiber
- Dietary Fiber refers to nondigestible food plant carbohydrates and lignin.
- Added Fiber refers to fiber added to foods durring food processing.
- Total Fiber is the sum of Dietary Fiber and Added Fiber
(Institute of Medicine, Food and Nutrition Board, 2005)
What Are the Health Benefits of Fiber?
The health benefits of fiber are well documented in reducing the risk of certain diseases. Fiber is linked to reduced risk of cancer, especially colon and breast cancer, and fiber may help lower LDL cholesterol (bad cholesterol) and total cholesterol levels, which have an impact on the risk reduction of heart disease. Fiber also can help in the management of diabetes by reducing blood sugar.
How Much Is Enough?
Experts recommend healthy adults eat 20 to 35 grams of dietary fiber per day. You can meet this goal by eating a well-balanced diet containing a variety of foods, such as two servings of fruits, three servings of vegetables, and three or more servings of whole grain bread, cereal, pasta or crackers.
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