What is dietary fiber?

Dietary fiber is the part of plant foods that the body cannot digest. While most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested.

Dietary fiber is important because it helps regulate the body's use of sugars, helping to keep hunger and blood sugar in check. It also aids in digestion and can help prevent constipation.

There are two types of dietary fiber: soluble fiber, which dissolves in water, and insoluble fiber, which does not dissolve in water.

Soluble fiber can help lower glucose levels and lower blood cholesterol. It is found in foods such as oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.

Insoluble fiber helps food move through the digestive system, promoting regularity and helping prevent constipation. It is found in foods such as whole wheat flour, wheat bran, nuts, beans, and vegetables like cauliflower, green beans, and potatoes.

The daily recommended intake of fiber is about 25 grams for women and 38 grams for men. For adults over 50, the recommendation is 21 grams for women and 30 grams for men.

Foods high in fiber include fruits, vegetables, whole grains, legumes, nuts, and seeds.

Yes, consuming excessive amounts of fiber can lead to digestive discomfort such as bloating, gas, and cramping. It's best to increase fiber intake gradually and drink plenty of water.

Dietary fiber is found naturally in foods, while functional fiber is extracted or synthesized and then added to processed or manufactured foods.

Cooking can change the fiber structure and some fiber can leach into cooking water. However, fiber is not destroyed by heat and remains in cooked vegetables.

Fiber-rich foods tend to be more filling, which can help control weight by reducing overall calorie intake.

Yes, particularly soluble fiber, which can help lower blood cholesterol levels by binding bile acids in the small intestine.

Soluble fiber slows down the absorption of sugar, which can help improve blood sugar levels and insulin response.

Fiber can promote colon health by adding bulk to stools, which helps in their passage through the digestive tract. It may also have protective benefits against colorectal cancer.

Yes, whole grains are an excellent source of fiber. Unlike refined grains, whole grains contain all parts of the grain, including the fiber-rich bran.

Fiber supplements can help increase fiber intake, but they do not provide the variety of nutrients and phytochemicals that whole foods offer. It is best to obtain fiber from a variety of whole food sources.

There is evidence suggesting that a diet high in fiber, particularly from whole foods, may help protect against certain types of cancer, including colorectal cancer.

Yes, fiber, particularly soluble fiber, can help reduce cardiovascular risk by lowering cholesterol levels and improving heart health.

Yes, fiber serves as a prebiotic, which feeds the beneficial bacteria in the gut, contributing to better gut health and overall well-being.

Yes, the daily fiber intake recommendation for children varies by age, but a good rule of thumb is 'age plus 5 grams'. For example, a 5-year-old should aim for about 10 grams of fiber.