Fiber, also known as dietary fiber or roughage, refers to the parts of plant-based foods that the body can’t digest or absorb. Fibrous foods like fruits, vegetables, whole grains, nuts and seeds provide bulk and serve as prebiotics in the digestive tract.

Types of Fiber

There are two main types of fiber — soluble fiber and insoluble fiber. Both are important for digestive health and overall well-being.

Soluble fiber dissolves easily in water and turns into a gel-like texture in the digestive system. Food sources high in soluble fiber include oats, beans, flaxseeds, avocados and citrus fruits. Soluble fiber helps regulate blood sugar levels and cholesterol. It may also aid in weight control.

Insoluble fiber passes through the digestive tract intact. Bran, whole wheat, nuts, seeds and vegetables are excellent sources. Insoluble fiber promotes regular bowel movements, prevents constipation and supports digestive health.

Recommended Daily Intake

The Dietary Guidelines for Americans suggest adults aim to consume 25–30 grams of total fiber per day from food sources. However, supplements may help bridge the gap if dietary fiber intake falls short of recommendations. Women under 50 need 25 grams daily, while men and women over 50 need 21–23 grams. For children and teens, age and caloric needs determine fiber needs.

Benefits of a High-Fiber Diet

Getting adequate Fiber Supplements from both foods and supplements offers numerous advantages for health and wellness:

- Regulates Bowel Movements: Soluble and insoluble fiber speeds up transit time in the colon to prevent constipation and keep things regular.

- Lowers Cholesterol: Soluble fiber binds to bile acids containing cholesterol in the small intestine, transporting them out of the body instead of reabsorbing. This lowers LDL or “bad” cholesterol levels.

- Controls Blood Sugar: Soluble fiber slows digestion to help stabilize blood sugar and insulin levels after meals. This also aids weight management goals.

- Promotes Heart Health: A diet rich in fiber decreases risks for cardiovascular disease and stroke through cholesterol-lowering effects.

- Aids Weight Loss: Fiber induces fullness to suppress appetite naturally, helping maintain or shed pounds with a fiber supplement or diet high in fibrous foods.

- Reduces Cancer Risk: Fiber may protect against colon cancer specifically by moving carcinogens through the bowel quickly and reducing intestinal transit time. It may also lower risks of breast and uterine cancers.

- Supports Immunity: Prebiotics like fiber feed healthy gut bacteria essential for immunity function and overall health. Proper digestion also depends on fiber.

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