Dietary fiber, often referred to as roughage or bulk, is a crucial component of plant-based foods that your body cannot digest or absorb.
Unlike fats, proteins, and carbohydrates that are broken down and absorbed by your body, fiber remains relatively intact as it passes through your digestive system, eventually leaving your body.
Fiber is categorized into two types: soluble, which dissolves in water, and insoluble, which does not dissolve.
The recommended daily intake of dietary fiber is 14 grams for every 1,000 calories, equivalent to approximately 25 grams for women and 38 grams for men, according to the Academy of Nutrition and Dietetics.
However, individual fiber needs may vary based on energy requirements and specific health conditions.
Why You May Need More Fiber in Your Diet
Certain health conditions or concerns may necessitate an increase in your daily fiber intake. Here are some reasons why a high-fiber diet may be recommended:
Normalization of Bowel Movements: Dietary fiber adds weight and bulk to stool, making it easier to pass and reducing the risk of constipation. Additionally, if you experience loose stools, fiber can help solidify them by absorbing water and increasing stool volume.
Maintenance of Bowel Health: A high-fiber diet can lower the risk of developing hemorrhoids and diverticular disease, which involves the formation of small pouches in the colon.
Studies also suggest that such a diet may reduce the risk of colorectal cancer. Some types of fiber are fermented in the colon, potentially contributing to colon health.
Cholesterol Level Reduction: Soluble fiber found in foods like beans, oats, flaxseed, and oat bran can lower total cholesterol levels by decreasing “bad” LDL cholesterol levels. Additionally, high-fiber foods may have other cardiovascular benefits, such as reducing blood pressure and inflammation.
Blood Sugar Control: For individuals with diabetes, particularly soluble fiber can slow down sugar absorption and help improve blood sugar levels. A diet rich in insoluble fiber may also reduce the risk of developing type 2 diabetes.
Aid in Healthy Weight Management: High-fiber foods tend to be more filling, promoting reduced calorie intake and prolonged satiety. These foods take longer to eat and have lower energy density, meaning they provide fewer calories for the same food volume.
Longer Life Expectancy: Studies suggest that increasing dietary fiber intake, particularly cereal fiber, is associated with a reduced risk of mortality from cardiovascular disease and all types of cancer.
When You May Need Less Fiber in Your Diet
There are situations where a low-fiber diet is recommended:
Bowel Narrowing: Conditions like tumors or inflammatory diseases such as Crohn’s disease and ulcerative colitis can lead to bowel narrowing. A low-fiber diet may be advised in such cases.
Bowel Surgery: After certain bowel surgeries, a low-fiber diet can help reduce the frequency of bowel movements and alleviate symptoms like diarrhea or stomach pain.
Digestive System Irritation: Treatments like radiation therapy can irritate the digestive system, and a low-fiber diet may be beneficial in minimizing discomfort.
It’s important to follow a low-fiber diet only as long as directed by your healthcare team. If you need to continue this diet for an extended period, consulting a registered dietitian is advisable.
They can ensure that you meet all your nutritional requirements despite dietary restrictions.
If you care about nutrition, please read studies about a breakfast linked to better blood vessel health, and drinking too much coffee could harm people with high blood pressure.
For more information about health, please see recent studies about unhealthy habits that may increase high blood pressure risk, and results showing plant-based protein foods may help reverse diabetes.
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