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Why Is Fiber Important in Your Diet

By Diane Hanson

When I was a kid, I used to wonder why my mom always made me eat “cardboard” whole-grain bread. I just hated the taste of such breads – dry and bland. No matter how much I protested and refused, mom would simply brush me off, saying “it’s good for you, sweetheart.... eat it!”. Well, she was right. It was all about dietary FIBER.

Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged, without being broken down into nutrients, and is passed out in stool. There are 2 types of fiber, insoluble fiber and soluble fiber.

Insoluble fiber, also known as roughage, is mainly made up of plant cell walls. It cannot be dissolved in water and therefore not digested. Instead, insoluble fiber moves through the digestive tract, and helps to flush waste out of the digestive system quickly.

Soluble fiber, on the other hand, is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it dissolves in water to form a gel-like substance. It helps the body to absorb blood cholesterol and keeps blood sugar levels healthy.

The health benefits of dietary fiber are plenty. It prevents constipation, decreases your risk for irritable bowel syndrome (IBS), colon cancer and heart disease. In addition, adding more fiber to your diet will also help you lose weight. Fiber makes you feel full longer and may actually prevent your body from absorbing fat.

How Much Fiber Do You Need a Day?

You need about 25 to 35 grams dietary fiber daily. Fresh fruits as well as vegetables are good sources of fiber – pears, apples, papaya, spinach, artichokes, lima beans, and peas.

Oatmeal, brown rice, whole-grain cereals and nuts (especially walnuts, pecans and almonds) are what you should include in your diet if you’re looking to increase your fiber intake.

Most importantly, always remember to drink plenty of water when consuming a high-fiber diet, or you risk being constipated. Also, some people may experience stomach gas – flatulence and abdominal bloating – from increased consumption of dietary. So it's a good idea to start by adding fiber-rich foods in smaller quantities and then gradually increase the amount each day.

Here's a High Fiber Sample Menu for One Day:

Breakfast

4 tablespoons bran flakes with 2 dried apricots, 1 small banana and skimmed milk = 6 grams fiber

Mid Morning Snack

15-20 grapes = 1 grams fiber

Lunch

2 slices wholemeal bread filled with 2 teaspoons reduced-fat mayonnaise, 1 small piece skinless chicken breast served with 1 small tomato = 6.5 fiber

Mid Afternoon Snack

1 medium banana with 2 tablespoons low fat plain yogurt = 3 g fiber

Dinner

Lemon-baked cod fillet served on a bed of spinach with 1 small baked potato (with skin), and 1 medium apple = 10 grams fiber

Total dietary fiber for the day = 26.5g fiber

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