Dietary fiber is an important component of a healthy diet. It is recommended that men under the age of 50 eat at least 38 grams of fiber daily and women under 50 eat at least 25 grams daily. Fiber is found in beans, fruits, nuts, vegetables, and whole grains.

Even though your body cannot digest it, fiber has many health benefits. Foods that are high in fiber add bulk, making you feel full faster, which helps with weight control. Fiber also aids in digestion and the absorption of nutrients. Additionally, high-fiber foods can help with treating constipation, hemorrhoids, diverticulitis (inflammation of pouches in the digestive tract), and irritable bowel syndrome. There is also evidence that high-fiber foods help lower your cholesterol and reduce your risk of coronary heart disease, type 2 diabetes, and some kinds of cancers.

You can increase the fiber in your diet by eating at least 2 cups of fruit and 2½ cups of vegetables daily, replacing refined white bread with whole grain breads, and eating brown rice instead of white. Additionally, check nutrition information labels for the amounts of dietary fiber in store-bought products and aim for 5 grams of fiber per serving. You can also add ¼ cup of wheat bran to foods such as applesauce, cooked cereal, or meat loaf.

When you add fiber to your diet, you should increase it gradually to avoid gas, bloating, and cramps. Try making one change to your diet at a time and then waiting at least several days to implement another change. Additionally, you need to drink more fluids when you increase the amount of fiber you eat, as liquids help your body process fiber. Aim for eight glasses of water or unsweetened beverages daily.

ADDITIONAL FACTS

  1. There is no evidence that fiber supplements are harmful.
  2. Doctors frequently recommend high-fiber diets for people with digestive disorders such as irritable bowel syndrome or chronic constipation.
  3. You should consult your doctor before taking fiber supplements, as they can alter the absorption of medications and may have other undesirable effects, such as bloating.