Diet Fiber � Why and How Much?

What Is Diet Fiber?
Fiber is a complex mixture of plant materials, resistant to breakdown by the human digestive system. There are two kinds of fiber � insoluble which includes cellulose, hemicellulose, lignin and soluble including gums, mucilages and pectins. Insoluble fiber is usually found in whole-grain products such as whole-wheat bread. Foods containing soluble fibers are fruits, vegetables, dry beans and peas, and cereals such as oats.

Why Do We Need Fiber?
Several fiber sources lower blood cholesterol levels. These include foods such as apples, barley, beans and other legumes, fruits and vegetables, oatmeal, oat bran and rice hulls; and purified sources such as beet fiber, guar gum, karaya gum, konjac mannan, locust bean gum, pectin, soy polysaccharide and xanthan gum. Two of these fibers, namely beta glucan in oats and psyllium husk.

Also foods meeting specific compositional requirements and containing 0.75 g or 1.7 g of fiber helps normal laxation. Many fiber sources, including cereal brans, psyllium seed husk, methylcellulose, and a mixed high-fiber diet help to increase stool weight, thereby promoting normal laxation. The increase in stool weight is caused by the occurrence of the fiber, by the water that the fiber holds and by partial fermentation of the fiber, which increases the amount of bacteria in stool.

What Is The Recommended Intake Of Fiber?
Recommendations for adult fiber intake fall in the range of 20 to 35 g/day. Others who recommended fiber intakes based on energy intake suggest 10 to 13 g of fiber per 1000 kcal. Nutrition facts labels use 25 g dietary fiber per day for a 2,000 kcal/day plan or 30 g/day for a 2,500 kcal/day plan.

How Can We Get Sufficient Fiber?
Eating foods that contain fiber is the best way to get an adequate amount. Healthy individuals who eat a balanced intake need not depend upon supplements. The list of foods given below will help you select those that are significant sources of dietary fiber.

Sources of Fiber A source of fiber is defined as a food that contains a substantial amount of fiber in relation to its calorie content and contributes at least 2 grams of fiber in a selected serving size.

Fiber is supplied by fruits vegetables and by grain products. Fiber is absent in animal products, such as milk and meats. Even foods that contain small amounts of fiber can make a vital contribution to an individual's health if these foods are eaten often or in large amounts.

Serving fruits and vegetables with edible skins and seeds help to retain fiber. Using whole-grain flours also helps the same process. Fibers are reduced in foods during preparation and cooking.