Fiber For The Body

What is dietary fiber?

Dietary fiber is a special type of carbohydrate. They are derived from plants. Fiber is neither digested nor absorbed by our digestive system so they help in weight loss. They easily absorb water and become bulk. That is why sometimes dietary fiber is also called bulk and this bulk is helpful in constipation.

Why do we need fiber?

Dietary fiber is overlooked when people try to reduce weight. In fact, by taking dietary fiber containing foods, we can reduce cholesterol. It also slows the digestion and also reduces the intestinal disorders and colon cancers.

What are the sources of fiber?

Dietary fiber mainly comes from plant sources. Fruits (e.g. plumps, apples, orange, strawberries, ripe banana), vegetables (e.g. cabbage, potato skins), whole grains, beans, nuts, legumes, oats.

Chemistry and classification of fiber

Dietary fiber is a non-starch containing carbohydrate. There are two main types of fiber: soluble and insoluble fiber. Both of them are not digested. Soluble fiber dissolves in water and forms a gel. The good health benefits from stroke, cancer, and diabetes are associated with soluble fibers. Insoluble fibers do not dissolve in water. They move the bulk and relieve constipation.

How much amount of fiber is required daily?

Food with high fiber content is recommended for good health and to avoid chronic diseases. 25 to 30 grams daily is recommended for adults. Increasing the servings of fruits and vegetables increases the fiber intake in the body.

What happens when we take excess amounts of fiber containing foods?

Eating too much fiber in a bulk could cause bloating, cramping and pain in stomach. Excess fiber also takes out large amount of fluid and water from the body and you could experience dehydration. Its good to increase fluid and water consumption when excess fiber is consumed. Also have fiber slowly rather than having it in bulk.