The Benefits of Fiber

The Benefits of Fiber

Fiber is the part of plant-based foods that passes through the digestive system undigested. It's important for good health because it can help you manage your weight, cholesterol, blood sugar and appetite, as well as keep you regular. It also acts as fuel for your gut microbiome, the collection of bacteria, viruses, fungi and other microbes that live in your digestive tract and support the process of energy harvesting, digestion, immune response and more.

Your body needs both soluble and insoluble fiber to stay healthy. It's best to eat a variety of whole grains, fruits and vegetables for both types of fiber.

Soluble fiber, found in vegetables and beans, is made from carbohydrates that your digestive system can't fully break down or absorb. This type of fiber creates a gel-like substance in your intestines and adds bulk to your stool. Soluble fiber includes plant pectins and gums, as well as cellulose, hemicellulose and lignans. Insoluble fiber, found in whole grains and the cell walls of many fruits and vegetables, provides your body with important nutrients and may have a mild laxative effect.

Adding more fiber to your diet is easy, but it's a good idea to start slow and build up over time. A sudden increase in fiber can cause gas or bloating for some people. If you're new to fiber, try a high-fiber cereal with whole grains, add more beans, or start your day with a bowl of oats.

Eating enough dietary fiber can be a great way to cut your risk of colorectal cancer. Studies show that people who eat the most fiber have a 35% lower risk of colon cancer than those who don't eat enough. The reason may be that fiber moves food faster through the digestive tract, limiting your cellular exposure to potential carcinogens.

Other research suggests that a fiber-rich diet can help prevent heart disease by keeping your cholesterol in check and by stabilizing your blood sugar levels. It may also help you manage your weight by reducing the amount of fat your body absorbs. And, some soluble fiber-rich foods (such as bran cereals and unprocessed wheat bran) feed the healthy bacteria in your digestive tract.

In addition to adding a variety of whole grains, beans and vegetables to your diet, you can also boost the amount of fiber in your diet by using whole-wheat flour for half or all of white flour when baking, substituting kidney beans for garbanzos in your salads, or making nachos with refried black beans, lots of fresh veggies, salsa and whole-wheat tortilla chips. You can even buy a fiber supplement, but consult with your healthcare provider or a registered dietitian to find the best product for you. They can help you determine how much fiber you need per day, based on your age and gender. The American Academy of Nutrition and Dietetics recommends that adults get about 25 to 35 grams of fiber a day.3

Tags:cnc fiber