All About Dietary Fibers

Dietary fibers are substances in plant foods that the body cannot digest. Many studies have shown many benefits of including fiber foods in the diet. Getting enough fibers can help prevent constipation and hemorrhoids. In addition, a high fiber diet has been shown to help control weight and even lower blood cholesterol levels.

Learn more about dietary fibers and the many health benefits it can provide.

 About Dietary Fibers

 Constipation Relief with High Fiber Diet

 Different Types of Dietary Fibers

 Role of Dietary Fibers on Regularity of Bowel Movement

Reference:
National Library of Medicine. Dietary Fiber. National Institutes of Health. Accessed: December 7, 2009

[Top of Page]

Different Types of Dietary Fibers

There are two basic types of dietary fibers and each has different effect in the digestive tract. Dietary fibers are the ones that we eat and are mostly found in plant foods, such as fruits, vegetables, nuts, and grains. Fibers are natural components of plants that the body cannot digest. However, they still play an important part in a healthy diet. Studies have shown that a high-fiber diet can prevent or treat certain digestive problems like constipation, hemorrhoids, and diverticulosis.

The two major types of dietary fibers are the soluble and insoluble fibers. Soluble fibers easily dissolve in water. It takes on a soft gel-like texture in the intestines making the stools softer, which can prevent constipation. Sources of soluble fibers include beans, oat bran, and a variety of fruits and vegetables.

Insoluble fibers, on the other hand, pass through the digestive tract relatively unchanged. This type of dietary fiber speeds up the passage of food in the digestive tract and form bulk in stools. Sources of insoluble fibers may include wheat bran, whole grains, vegetables, and beans.

Dietitians and other health experts recommend eating about 20 to 35 grams of dietary fibers each day. However, make sure that you include fiber foods in your diet slowly or a little at a time so that your body can adapt to it. Make sure that you eat a well balanced diet. A dietitian can help you plan a proper diet.

Sources:
National Library of Medicine. Dietary Fiber. National Institutes of Health. Accessed: December 7, 2009

National Digestive Diseases Information Clearinghouse. Your Digestive System and How it Works. National Institute of Diabetes and Digestive and Kidney Diseases. Accessed: December 7, 2009

[Top of Page]

Role of Dietary Fibers on Regularity of Bowel Movement

Dietary fibers (fibres) play a big role on the regularity of bowel movement. They help to speed up the passage of foods through the digestive tract. Fibers obtained in the diet can help form bulk and help soften the stool as it passes through the large intestine.

Fibers are normal substances found in plants. Dietary fiber is the kind that people eat. It is found in variety of fruits and vegetables. Also, it is found in whole grains and bran cereals, and nuts.

While there are many sources of dietary fibers, most people do not consume enough of these fibers. In the United States, Americans consume an average of 5 to 14 grams of fiber daily, according to the National Center for Health Statistics. The American Dietetic Association recommends eating 20 to 35 grams of fiber a day.

Although the body cannot digest fibers, it is still an important part of a healthy diet. Dietary fibers add bulk in the diet, making you feel full much faster. This, in a way, may help you control your weight. In addition to helping you with digestion, eating dietary fibers can also help prevent constipation.

There are two types of fibers that can be part of a diet: soluble and insoluble fibers. Soluble fibers can easily dissolve in water and takes on a soft, gel-like consistency in the intestines. Insoluble fibers, on the other hand, almost do not change as it passes through the digestive tract. The bulk and soft texture of fiber help promote regularity of bowel movement by making the large intestine work and preventing hard and dry stool, which are difficult to pass.

Sources:
Dietary Fiber. Medline Plus, National Library of Medicine. Accessed: December 4, 2009

Constipation. National Digestive Diseases Information Clearinghouse (NDDIC). Accessed: December 3, 2009

What I need to know about Constipation. National Digestive Diseases Information Clearinghouse. Accessed: December 3, 2009

Wheat Bran Fibre. www.allbran.ca. Accessed: December 2, 2009

[Top of Page]

Constipation Relief with High Fiber Diet

Constipation is one of the most common digestive problems encountered by many people. Almost everyone will experience constipation at some point in his or her life. Most of the time, this digestive problem is usually caused by poor diet. However, constipation may also be caused by lack of physical activity, medications and other health problems, such as irritable bowel syndrome, stroke, and problems in the colon and rectum. Constipation relief, often, can be achieved with proper diet, exercise, and other lifestyle changes.

Many people think that they are constipated because they do not have bowel movement everyday. Fact is, bowel movement may be different from person to person. Some people may have normal bowel movement three times a day and some may eliminate stool three times a week. The foods you eat, how much you exercise, and other factors can affect your bowel habits.

Constipation and the High Fiber Diet Connection

People eating a high-fiber (fibre) diet are less likely to have constipation, according to the National Digestive Diseases Information Clearinghouse (NDDIC). Constipation is most often caused by a diet poor in fiber or a diet high in fats, such as cheese, eggs, and meats.

Dietary fibers can be found in fruits, vegetables, grains, and wheat bran. These food fibers cannot be digested by the digestive tract. However, these dietary fibers help form bulk and soften the stool. In a way, these fibers help prevent hard, dry stools that are difficult to pass during bowel movement.

Studies have shown that a diet high in dietary fibers helps promote regularity of bowel movement among others.

While a high fibre diet is recommended, increasing fiber intake too quickly can cause problems. It may cause gas, bloating, and abdominal cramping. To prevent this, experts recommend eating dietary fibers slowly or a little at a time to allow the digestive system to get used to it. Also, drinking enough liquids is advised.

Constipation caused by other health conditions may require other medical treatments. Most people experiencing mild constipation do not need laxatives. However, for people with chronic or long-term constipation, the doctor may recommend laxatives for a limited amount of time.

With proper diet, drinking enough fluids, and exercise, you’re on your way to a constipation relief.

Related Topic: More information About Dietary Fibers

Resources:
Constipation. National Digestive Diseases Information Clearinghouse (NDDIC). Accessed: December 3, 2009

What I need to know about Constipation. National Digestive Diseases Information Clearinghouse. Accessed: December 3, 2009

Wheat Bran Fibre. www.allbran.ca. Accessed: December 2, 2009

[Top of Page]

About Dietary Fibers

Fibers are naturally occurring substances found in plants. Dietary fibers are the ones that are included in the diet. Many health experts recommend including dietary fiber foods as part of a healthy diet.

Dietary fibers have been found to help in digestion. It speeds up the passage of foods through the digestive tract and adds bulk to the feces or stool. In addition, dietary fiber intake can help

 control weight

 prevent constipation

 promote regularity of bowel movement

 lower blood cholesterol levels, and

 even help lower the risk of diabetes.

High fiber containing foods include fruits, such as raspberries, apples, and tangerine; vegetables like spinach, broccoli, and cauliflower; and beans, wheat bran, and whole-wheat bread.

Including fiber-rich foods in the diet is important. However, adding dietary fiber too much and too quickly is not advisable. Too much fiber all at once can lead to bloating, gas, and abdominal cramps. Health experts recommend that fiber should be introduced in the diet slowly so that the body can adjust. Also, drinking enough water is advised.

The recommended amount of fibers in the diet, according to the National Digestive Diseases Information Clearinghouse (NDDIC), is about 20 to 30 grams of fiber each day.

Related Topic: Constipation Relief with High Fiber Diet

Government Sources:

Dietary Fiber (December 2009). Medline Plus, National Library of Medicine. Accessed: December 2, 2009

What I need to know about Constipation (December 2008). National Digestive Diseases Information Clearinghouse. Accessed: December 2, 2009

Food Sources of Selected Nutrients (July 2008). Department of Health and Human Services. Accessed: December 1, 2009

Non-government Source:

Wheat Bran Fibre. www.allbran.ca. Accessed: December 2, 2009

[Top of Page]