The Importance of Colorectal Cancer Screening: How Early Detection Saves Lives
Colorectal cancer ranks as the second leading cause of cancer-related deaths in the United States. Referred to as a “silent killer” due to its lack of…
Update your location to show providers, locations, and services closest to you.
Fiber is a substance found in plants. Dietary fiber, which is the type of fiber you can eat, is found in fruits, vegetables, and grains. It is an important part of a healthy diet.
Diet - fiber; Roughage; Bulk; Constipation - fiber
Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can help with weight control. Fiber aids digestion and helps prevent constipation. It is sometimes used for the treatment of diverticulosis, diabetes, and heart disease.
There are two forms of fiber: soluble and insoluble.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.
Eating a large amount of fiber in a short period of time can cause intestinal gas (flatulence), bloating, and abdominal cramps. This problem often goes away once the natural bacteria in the digestive system get used to the increase in fiber. Adding fiber to the diet slowly, instead of all at one time, can help reduce gas or diarrhea.
Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. In most cases, this is not a cause for too much concern because high-fiber foods tend to be rich in minerals.
On average, Americans now eat about 16 grams of fiber per day. The recommendation for older children, adolescents, and adults is to eat 21 to 38 grams of fiber each day. Younger children will not be able to eat enough calories to achieve this amount, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods.
To ensure that you get enough fiber, eat a variety of foods, including:
Add fiber gradually over a period of a few weeks to avoid stomach distress. Water helps fiber pass through the digestive system. Drink plenty of fluids (about 8 glasses of water or noncaloric fluid a day).
Taking the peels off fruits and vegetables reduces the amount of fiber you get from the food. Fiber-rich foods offer health benefits when eaten raw or cooked.
Hensrud DD, Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 202.
US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Updated December 2020. Accessed July 18, 2022.
Colorectal cancer ranks as the second leading cause of cancer-related deaths in the United States. Referred to as a “silent killer” due to its lack of…
More than 900,000 adults in the United States are living with multiple sclerosis, according to the National Multiple Sclerosis Society. The multiple sclerosis…
Physicians have been recommending we get more fiber in our diet for many years. It’s a good way to lose weight and stay healthy. Dietary fiber is known to reduce the risk of diabetes, heart disease...
Move over, mouthwash. It’s beetroot juice time. The bacteria in our mouth and gut help convert inorganic nitrates found in vegetables into nitric oxide, a gas crucial to our cardiovascular and...
Bunching up on broccoli for as little as two weeks may be worth the effort. Researchers from the University of California put undergraduate students and instructors on a two-week diet. For the...