Fiber Basics
Benefits of Fiber
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Fiber Basics
The term dietary fiber refers to undigestable carbohydrates that are undigestable by humans. These substances cannot be broken down within the stomach, and so they remain intact as they pass into the intestinal system. It comes from the cell walls of plants and is found in the human diet in fruits, vegetables, and whole grains. Dietary fiber is typically classified into two types, soluble and insoluble, and both make up important parts of a well-balanced diet.
Fiber is essential to human health
in a number of ways. However, most Americans are not eating enough! The
National Institute of
Health and the American
Dietetic Association
both recommend that older children, adolescents and adults should eat
between 20 and 35 grams of fiber every day, depending on weight.
However, most Americans are only eating between 10 and 15 grams each
day. The solution is to eat more fruits, vegetables, and whole grains.
To find out which foods have the most fiber, or to look up specific
foods, check out our "Sources of
Fiber" page. Also, for the best effect it is important to
drink plenty of fluids. Eight glasses of water a day is still the
gold standard.What is the difference between soluble and insoluble fiber?
There are a number of ways to categorize different types of dietary fiber. The best known division is between soluble fiber and insoluble fiber. Essentially, this has to do with how the fiber interacts with water.Soluble fiber attracts water. As a result, it becomes partially disolved as it moves through the digestive system, forming a gel. This gel slows digestion and movement through the intestinal tract.
Insoluble fiber, on the other hand, does not dissolve in water. Often referred to as "bulk" or "roughage," it adds bulk to the stool and speeds its passage through the intestines and out your butt.
Both types of fiber are important to a healthy diet, but it is normal to eat more insoluble than soluble fiber.
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Last updated: August 13, 2006