Many people may wonder just what all the hype is about when it comes to fiber. And yes, fiber does seem to be notorious for giving us good health and a long life. However, if that one fact doesn't convince you that fiber is important, here are some fiber frequently asked questions.
What is fiber anyway?
Fiber is a material that is made by plants. Many of the kinds of fiber bind themselves to water and keep the water within the intestine. The fiber than adds bulk to our stool. The water works to soften the stool. As dietary fiber pushes food through the digestive system, it absorbs and makes the release of bile easier for the body. There are two types of dietary fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water while soluble fiber cannot dissolve in water.
What foods contain fiber?
Plant foods contain both soluble and insoluble fiber.
Examples of plants foods that contain soluble fiber include peas, soybeans and other varieties of beans, oats, and barely, some fruits like apples and pears, broccoli and carrots, sweet potatoes and onions.
Insoluble fiber can be found in wheat bran, nuts, seeds, and flax seed. Vegetables like green beans, zucchini, celery and tomatoes also have this type of fiber in them.
What foods have the most fiber in them?
Plant foods that are the most fiber rich are legumes (which include lentils, beans, and peas) wheat bran, prunes and the Asian pear.
Why do I need fiber?
There are many health benefits of eating fiber. It can help prevent heart disease, decrease levels of cholesterol, and it can prevent many other health problems. It can keep you from getting constipation, developing colon cancer and getting hemorrhoids. It can also regulate blood sugar and help control weight.
What are the daily fiber recommendations?
Right now, what the average American takes in is much less than what is recommended. On average, Americans get about five to fourteen grams of fiber daily. However, the National Academy of Sciences Institute of Medicine recommends that we take in fiber in relation to our age. For instance, Men who are between the ages of 19 and 30 should get 38 grams per day. That recommendation is the same for men who are between the ages of 31 and 50. After age 50, it is recommended that men get about 30 grams per day, and those numbers are much larger than what Americans actually take into their daily diet. Women are to get about 25 grams when they are between 19 and 50 and 21 grams when are over the age of 51.
With the many benefits of eating fiber, it's a great idea to become determined to get it into your diet.