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Fiber
Diet - fiber; Roughage; Bulk; Constipation - fiber
Fiber is a substance found in plants. Dietary fiber, which is the type of fiber you can eat, is found in fruits, vegetables, and grains. It is an important part of a healthy diet.
Function
Dietary fiber adds bulk to your diet. Because it makes you feel full faster, it can help with weight control. Fiber aids digestion and helps prevent constipation . It is sometimes used for the treatment of diverticulosis , diabetes , and heart disease .
Constipation
Constipation in infants and children occurs when they have hard stools or have problems passing stools. A child may have pain while passing stools o...
Diverticulosis
Diverticula are small, bulging sacs or pouches that form on the inner wall of the intestine. Diverticulitis occurs when these pouches become inflame...
Diabetes
Diabetes is a chronic disease in which the body cannot regulate the amount of sugar in the blood.
Heart disease
Coronary heart disease is a narrowing of the small blood vessels that supply blood and oxygen to the heart. Coronary heart disease (CHD) is also cal...
Food Sources
There are two forms of fiber: soluble and insoluble.
Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Research has shown that soluble fiber lowers cholesterol, which can help prevent heart disease.
Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.
Side Effects
Eating a large amount of fiber in a short period of time can cause intestinal gas ( flatulence ), bloating , and abdominal cramps . This problem often goes away once the natural bacteria in the digestive system get used to the increase in fiber. Adding fiber to the diet slowly, instead of all at one time, can help reduce gas or diarrhea .
Flatulence
Gas is air in the intestine that is passed through the rectum. Air that moves from the digestive tract through the mouth is called belching. Gas is ...
Bloating
Abdominal bloating is a condition in which the belly (abdomen) feels full and tight. Your belly may look swollen (distended).
Abdominal cramps
Abdominal pain is pain that you feel anywhere between your chest and groin. This is often referred to as the stomach region or belly.
Too much fiber may interfere with the absorption of minerals such as iron, zinc, magnesium, and calcium. In most cases, this is not a cause for too much concern because high-fiber foods tend to be rich in minerals.
Recommendations
On average, Americans now eat about 16 grams of fiber per day. The recommendation for older children, adolescents, and adults is to eat 21 to 38 grams of fiber each day. Younger children will not be able to eat enough calories to achieve this amount, but it is a good idea to introduce whole grains, fresh fruits, and other high-fiber foods.
To ensure that you get enough fiber, eat a variety of foods, including:
- Cereals
- Dried beans and peas
- Fruits
- Vegetables
- Whole grains
Add fiber gradually over a period of a few weeks to avoid stomach distress. Water helps fiber pass through the digestive system. Drink plenty of fluids (about 8 glasses of water or noncaloric fluid a day).
Taking the peels off fruits and vegetables reduces the amount of fiber you get from the food. Fiber-rich foods offer health benefits when eaten raw or cooked.
References
Hoy MK, Goldman JD. Fiber intake of the US population. What we eat in America, NHANES 2009-2010. Food Surveys Research Group. Dietary Data Brief No. 12. September 2014. www.ars.usda.gov/ARSUserFiles/80400530/pdf/DBrief/12_fiber_intake_0910.pdf . Accessed July 10, 2016.
Heimburger DC. Nutrition's interface with health and disease. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine . 25th ed. Philadelphia, PA: Elsevier Saunders; 2016:chap 213.
National Research Council. Dietary reference intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids (macronutrients). The National Academies Press. Washington, DC; 2005:chap 7.
Thompson M, Noel MB. Nutrition and family medicine. In: Rakel RE, Rakel DP, eds. Textbook of Family Medicine. 9th ed. Philadelphia, PA: Elsevier; 2016:chap 37.
US Department of Health and Human Services and US Department of Agriculture. 2015-2020 Dietary guidelines for Americans. 8th ed. www.health.gov/dietaryguidelines/2015/guidelines/ . Accessed July 10, 2016.
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Sources of fiber - illustration
The addition of fiber in the diet aids in digestion and helps to avoid constipation. Vegetables, fresh fruits (especially dried fruits) and whole wheat, bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, it is very important to drink plenty of fluids.
Sources of fiber
illustration
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Sources of fiber - illustration
The addition of fiber in the diet aids in digestion and helps to avoid constipation. Vegetables, fresh fruits (especially dried fruits) and whole wheat, bran, or oatmeal cereals are excellent sources of fiber. To reap the benefits of fiber, it is very important to drink plenty of fluids.
Sources of fiber
illustration
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Fiber
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Possible Interactions with: Fiber
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Review Date: 7/13/2016
Reviewed By: Linda J. Vorvick, MD, Medical Director and Director of Didactic Curriculum, MEDEX Northwest Division of Physician Assistant Studies, Department of Family Medicine, UW Medicine, School of Medicine, University of Washington, Seattle, WA. Also reviewed by David Zieve, MD, MHA, Isla Ogilvie, PhD, and the A.D.A.M. Editorial team.
