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What is dietary fiber?
Dietary fiber, also known as roughage or bulk, involves all parts of plant foods that your body can’t digest or absorb. Unlike other food components such as fats, proteins or carbohydrates, your body can’t break down fiber. Therefore, it passes relatively intact through your stomach, small intestine and colon and out of your body.
What is the role of dietary fiber in preventing constipation?
Dietary fiber aids in improving your digestion by adding bulk to your stool, which helps it move more smoothly through your intestines. It also absorbs water, softening the stool, which helps prevent constipation. A high-fiber diet may also help reduce the risk of developing hemorrhoids and small pouches in your colon (diverticular disease).
How much dietary fiber do we need daily?
The amount of dietary fiber needed daily varies with age and sex. According to the Institute of Medicine, men under 50 should consume 38 grams of fiber per day, and women under 50 should consume 25 grams. For adults over 50, men require 30 grams and women need 21 grams of fiber per day.
What are the sources of dietary fiber?
Dietary fiber is found in plant foods like fruits, vegetables, whole grains, and legumes. Some high-fiber foods include berries, pears, avocados, peas, lentils, beans, oatmeal, brown rice, and whole grain bread or pasta. Nuts and seeds also provide fiber.
Are there any side effects of consuming too much dietary fiber?
While dietary fiber is generally beneficial to your health, consuming too much can lead to bloating, gas, and stomach cramps. It can also interfere with the absorption of certain minerals. To avoid these side effects, increase your intake of fiber gradually and drink plenty of fluids.
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