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A prospective study of dietary fiber types and symptomatic diverticular disease in men. J Nutr. Dietary fiber and the risk of colorectal cancer and adenoma in women. N Engl J Med. Dietary fiber intake in young adults and breast cancer risk. Pediatrics 3. The contents of this website are for educational purposes and are not intended to offer personal medical advice.
You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. Harvard T. The Nutrition Source Menu. Search for:. Fiber comes in two varieties, both beneficial to health: Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol.
Foods with soluble fiber include oatmeal, nuts, beans, lentils , apples and blueberries. Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes. Some tips for increasing fiber intake: Eat whole fruits instead of drinking fruit juices. Replace white rice, bread, and pasta with brown rice and whole grain products.
For breakfast, choose cereals that have a whole grain as their first ingredient. Snack on raw vegetables instead of chips, crackers, or chocolate bars. Substitute beans or legumes for meat two to three times per week in chili and soups. Fiber and disease Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation.
Fiber can be beneficial for both diarrhea and constipation depending how much fluid is also taken in with the fiber. Fiber can actually become a constipating agent if the amount of fluid taken in is too low. Lisa Ganjhu, DO , gastroenterologist.
Fiber plays a major role in digestive health. Fiber is the fuel the colon cells use to keep them healthy. Fiber also helps to keep the digestive tract flowing, by keeping your bowel movements soft and regular.
It is possible to get too much fiber, and your body will know it. You may experience bloating and many more bowel movements than you are normally are used to. Fibers are primarily non-digestible carbohydrates. Fibers are components of plant foods, fruits, vegetables, dried beans and peas, lentils, nuts, and seeds — any food that is classified as a plant.
The fiber provides structure. Think of the celery stalk and the obvious vertical fiber strings that one often gets caught in their teeth. In addition, because fibers are non-digestible, they contribute to stool bulk and add form to the stool. People with irregularity are often advised to increase their fiber and fluid intake. But can you get too much? Well yes, you can get too much of anything. But you will know when you do. When you eat too much fiber, your digestive system may be overwhelmed and you will suffer from abdominal bloating and pass excessive gas.
Another really important role of fiber is that some fibers are prebiotics — meaning they are fermented in the colon by the healthful beneficial bacteria. The products of this fermentation, which include short chained fatty acids, are thought to be healthful to the lining of the colon. In addition the acidic milieu that results from the fermentation is unfriendly to the survival of the pathogenic harmful bacteria which cause illness and may contribute to an unhealthy colonic environment.
Expect more research findings on this subject. Lisa Pichney, MD , gastroenterologist. Fiber is good for the gastrointestinal tract because it provides bulk to the stool, helping in colonic lubrication and transit. Too much fiber can result in unwanted gas production. Seth Rosen, MD , gastroenterologist. A high-fiber diet can contribute greatly to gastrointestinal health as well as to a general healthy lifestyle.
Fiber helps to regulate bowel movements so they are not too loose or too hard and may decrease the risk of diverticulosis and diverticulitis. Most high- fiber foods tend to be low in calories, sugar, and fat, so they are generally healthy. There are two types of dietary fiber, soluble and insoluble. Soluble fiber retains water and turns to gel during digestion.
It also slows digestion and nutrient absorption from the stomach and intestine. Soluble fiber is found in foods such as oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
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