It is well known among nutritionists that a high-fiber diet has many positive effects on the human body, but despite requests from doctors to consume more fiber, many people still do not include enough in their diet. A high-fiber diet may reduce the risk of numerous medical conditions, aid in weight loss, lower cholesterol, help control diabetes and promote digestive health. Dietary fiber comes from a variety of sources, making it easily to implement in your diet in any number of ways. Fiber is important for people of all ages, and it is never too late to begin increasing your daily amount.
Fiber, a complex carbohydrate, is essentially the part of a plant that is indigestible. It is either soluble and dissolves in water or insoluble and sometimes labeled as "roughage". Soluble fiber sources include vegetables, fruits, nuts and seeds, beans and rice, and it helps to manage blood glucose and cholesterol levels. It also provides bulk to a diet, quickly satisfying the appetite with a full feeling that makes overeating less likely. Insoluble fiber is commonly found in wheat bran, whole grain cereals and vegetable skins and it speeds the movement of material through the bowels, increasing stool bulk and promoting regular bowel movements. This helps reduce your chances of contracting colon cancer and diverticulosis, and it will also benefit those with irritable bowel syndrome.
Fiber, which helps bind stomach acids together, is also shown to help relieve chronic heartburn; oatmeal is particularly helpful in this respect. By reducing constipation, a high fiber diet lessens the odds of hemorrhoid development. Studies show that the risk of cardiovascular problems, blood clots, hypertension, and heart attacks are also reduced when you increase your fiber intake.
There can be negative effects if fiber is increased too quickly, however. Changing to a high-fiber diet should be a gradual process, and may be uncomfortable at first with possible symptoms of cramping, bloating, and gas. Too much fiber may actually result in vitamin and mineral loss, and diarrhea is another possible side effect, so stick to the recommended fiber intake of 25 to 35 grams daily.