Fiber

Alternate Names : Dietary Fiber

What food source is the nutrient found in?

There is no RDA for fiber. However, the National Cancer Institute recommends consuming 20 to 30 grams of dietary fiber per day, with an upper limit of 35 grams. This should include a mix of soluble and insoluble fiber. Most Americans eat about 14 to 15 grams of fiber per day.

Following are some common sources of soluble fiber:

Common sources of insoluble fiber are as follows:

Most popular American foods are not high in dietary fiber. When choosing a cereal, check the food labels for a cereal with 5 or more grams of fiber per serving. Use whole grain breads such as:

Grains that have been refined have had the fiber removed. White flour, for example, is whole-wheat flour that has had the fiber removed during refining. Whole-wheat flour is a good source of fiber. White flour is not. Be aware that just because bread is brown does not mean it is high in fiber. Look for the words "whole-wheat" or "whole-grain" to make sure the product is made with wheat flour and has fiber in it.

Legumes are the best source of fiber. This food group includes dried peas and beans.

How does the nutrient affect the body?

Some studies suggest that an intake of fiber-rich foods may decrease the risk of colorectal cancer. It is estimated that the risk of colorectal cancer in the United States population could be reduced by about 31% if fiber intake from food sources were increased by an average of about 13 grams per day. Clinical trials using the incidence of colorectal polyps as a marker for colon cancer risk have not supported these studies. However, these studies did not measure fiber intake adequately.

A diet rich in fiber can be helpful with weight management. Fiber can provide more volume with fewer calories. It may help a person feel satisfied for a longer period of time between meals.

Fiber has a role in the treatment of diabetes because it slows the absorption of glucose from the small intestine. If blood glucose levels after meals are elevated, adding soluble fiber to the diet can minimize this abnormal glucose spike.

When included in a diet low in saturated fat and cholesterol, soluble fiber can help reduce blood cholesterol levels. In the body, these fibers bind with bile acids. Bile acids are made in the liver from cholesterol. When bile acids are bound to fiber, they are excreted in the stool. This causes more cholesterol to be used to make bile acids. This leads to an overall lowering of blood cholesterol levels. The effect may be subtle, but even a small drop in blood cholesterol levels can protect against heart disease.

Fiber has been used for many years to treat constipation and promote regularity. Fiber does this by increasing the bulk of stools, which hurries the stool through the gastrointestinal, or GI, tract. Fiber can also help prevent hemorrhoids and diverticulosis.