By MacKENZIE McFARLIN
Many of us have been told to eat more fruits and vegetables — “they’re good for you.” The question though, is “why?”
One answer: fiber.
Fiber is not considered an essential nutrient, but it is quite healthy and important. Dietary fiber has many benefits to the body.
Fiber is the part of food that the body cannot digest. Such things include the skins of fruits and vegetables, or parts of whole grains.
There are two types of fiber: insoluble fiber and soluble fiber. Insoluble fiber stays intact and is excreted intact. It helps to speed up movement of food through the intestines.
Soluble fiber is the fiber that dissolves when mixed with water, becoming gel-like. This also slows down the movement of food in your body. Even though there are two types of fiber, they are still in the same food products at different ratios.
Some of the foods with the highest fiber content are kidney beans, cooked split peas, cooked lentils, medium pears with the skin, or an apple with the skin. All of these foods have above 5 grams of fiber per serving. However, all the other fruits, vegetables, grains, and nuts are still great sources of fiber.
A high-fiber diet offers many health benefits. It is even proven to be linked to decreasing the risks of some chronic diseases.
Some of the common benefits of high fiber intake deal with your bowel movements. Fiber decreases your chance of constipation and helps stools absorb water, making them softer.
Fiber helps reduce cholesterol levels, inflammation, blood pressure and the risk of hemorrhoids, while helping improve sugar levels. All of these factors help to decrease the risk of heart disease and other chronic diseases, such as Type 2 diabetes.
Maintaining or losing weight can be another benefit to an increased fiber intake. Increasing the amount of fiber helps one to feel full for longer periods of time. This is because the fiber is not digestible and is slow moving in the stomach, keeping the stomach feeling full. Thus, one will not eat as much and potentially lose some weight.
According to the Dietary Guidelines for Americans, most people consume inadequate amounts of dietary fiber. The Academy of Nutrition and Dietetics states the adequate daily intake of fiber ranges from 21 to 26 grams per day for women and 30 to 38 grams per day for men 18 years of age and above. The average fiber intake is less than 17 grams, according to the academy.
Increasing the amount of fiber in one’s diet is a great healthy improvement to make, but this should be done slowly. Adding too much fiber, too quickly, can promote abdominal bloating, cramping and gas.
Now, to all those who have been told to eat your fruits and veggies, you can have a better understanding as to why. Take small steps to incorporate little amounts of fiber into each meal. Increase it slowly and know that your body will benefit from doing so.
McFarlin is a dietetic intern from Bluffton University with the Ohio State University Extension of Hancock County.