Why Fiber Matters For Your Health

Many people struggle consuming enough fiber in their diet and some even consider it a chore. Why is fiber important in your diet and what is the recommended amount of fiber?

What Is Fiber?

According to the American Heart Association, dietary fiber describes several materials that make up the parts of plants your body can't digest. Fiber is a type of carbohydrate but, unlike other carbs, it cannot be broken down into digestible sugar molecules.  Only 7% of adults get enough fiber, a type of carbohydrate that passes through the body undigested and supports not only regular bowel movements, but also offers important health benefits. Too little fiber is associated with a higher risk of both heart disease and diabetes.

According to the Food and Drug Administration, there are two types of dietary fiber, and most plant foods contain some of each kind:

• Soluble fiber: dissolves in water to form a thick gel-like substance in the stomach. It is broken down by bacteria in the large intestine and provides some calories.
• Insoluble fiber: does not dissolve in water and passes through the gastrointestinal tract relatively intact and, therefore, is not a source of calories.

How Much Fiber Do Adults Need?

According to the Academy of Nutrition and Dietetics, dietary fiber intake in the U.S. continues to be less than recommended, with average consumption near 15 grams per day. The American Heart Association suggests the daily value for fiber is 25 grams per day on a 2,000-calorie diet for adults. This number may also depend on age or sex:

• Women under 50: 21 to 25 grams of fiber per day
• Men under 50: 30 to 38 grams of fiber per day

How Much Fiber Do Children Need?

• Children ages 1 to 3 need about 14 grams of fiber a day.
• Children ages 4 to 8 need about 16-20 grams of fiber a day.
• Children ages 9 to 13 need about 22-25 grams of fiber a day.
• Teens ages 14 to 18 need about 25-31 grams of fiber a day.

Fiber is part of what fuels a child's normal growth and development. It helps them feel full longer, controls blood sugar levels, reduces cholesterol and promotes regular bowel movements.

Health Benefits Of Fiber In Diet

The FDA states that diets higher in dietary fiber promote intestinal regularity and can reduce the risk of developing heart disease.

The health benefits of fiber are significant. Four areas related to fiber and overall health impacts were analyzed by the Academy of Nutrition and Dietetics. The areas reviewed include heart disease, gastrointestinal health and disease, weight control and diabetes.

Let’s take a closer look at these areas.

Heart Benefits Of Fiber

Based on current data, fiber intake from whole foods or supplements may lower blood pressure, improve blood fat levels, and reduce inflammation.

Fiber And Your Weight

Fiber appears to positively impact weight management, too. Current evidence indicates fiber intake from whole foods or supplements can assist with weight loss. Higher-fiber foods have less caloric density compared to foods higher in fat. Foods higher in fiber require the body to work harder at breaking them down. This generally results in increase fullness or satiety.

Fiber And Diabetes Control

For diabetes diets, providing 30 to 50 grams of fiber per day from whole-food sources consistently produced lower blood glucose levels compared to a low-fiber diet. Fiber supplements such as Metamucil or Konsyl taken at levels of 10 to 29 grams per day may have some benefits with glucose control as well.

For those with diabetes, it is especially important to eat enough fiber since they are at a greater risk for heart disease," said lead author Derek Miketinas, an assistant professor at Texas Woman's University in Denton.

Fiber And Your Digestive Tract

Regarding bowel function, current data suggests a lack of evidence when analyzing the impact of fiber from whole foods on outcomes regarding gastrointestinal diseases. The Academy of Nutrition and Dietetics suggests that further research is needed to clarify amounts and fiber types in gastrointestinal health and disease management.

How To Increase High-Fiber Foods

Increased consumption of higher fiber foods such as whole grains, whole fruits, fresh vegetables and legumes appears prudent for individuals not meeting their recommended daily fiber needs. Consuming more of these high-fiber foods would drive the American diet closer to the recommended fiber levels. High-fiber foods generally offer less caloric density and are lower in added sugar.

Getting enough fiber can be a matter of making different food choices, such as choosing a one cup serving of pearl barley with 6 grams of fiber instead of white rice with 2 grams.

The following is a list of some whole foods and their fiber content. Add these foods slowly and increase in moderation to achieve 25 to 30 grams of daily:

• 1 large pear: 7 grams of fiber
• 1 cup fresh berries: 8 grams of fiber
• ½ medium avocado: 5 grams of fiber
• 1 ounce almonds: 3.5 grams of fiber
• ½ cup black beans: 7.5 grams of fiber
• 3 cups air popped popcorn: 3.5 grams of fiber
• 2 tablespoons of chia seeds: 10 grams of fiber

How Can You Sneak High-Fiber Foods Into Your Child's Diet?

Struggling to get your child (or you) to eat more high-fiber foods? Here are more tips to sneak high-fiber foods into your child's diet:

• Leave the skins on fruits and vegetables
• Use whole wheat flour
• Replace white bread and cereals with whole grains
• Add fruit to whole-grain cold or hot cereals
• Add fruit, nuts or whole-grain granola to yogurt
• Add vegetables to scrambled eggs, omelets or pasta
• Aim to offer whole grains that have at least 3 grams of fiber per serving
• Choose whole fruit instead of juice
• Include fruit and vegetables with every meal
• Put veggies, like lettuce, tomato or avocado on sandwiches
• Add beans to soups and salads
• Add bran to baked goods
• For snacks, offer air-popped popcorn, whole-grain crackers, fruit or vegetables.

Does Whole-Grain Mean High-Fiber?

Fiber is a nutrient commonly found in whole-grain foods. Food labels are inherently confusing when the wording on packaging fails to match numbers on the nutrition facts panel. Fiber is just one part of the whole grain. So, a cereal package may highlight "made with 12 grams of whole grains," yet the label reflects a mere 1 or 2 grams of fiber in the box. 

Foods are stripped of their natural dietary fibers as they are transformed into packaged items with innumerable ingredients, combined to manufacture convenient, doctored versions of the foods they once were.

HealthDay News contributed information to this article.