Dietary Fiber: What Is It?

Studies show high fiber diets have helped…

Even though dietary fiber doesn't add any essential nutrients to the body, its role in the diet is important because it provides bulk which absorbs water in the large intestine.

Among the U. S. Department of Agriculture Dietary Guidelines is one which encourages the American public to eat foods with dietary fiber. Many people are asking:

What is dietary fiber and how do I get it?

Fiber is the tough plant material that can't be digested by human digestive enzymes. As a result, fiber is eliminated as waste material, and is called roughage or bulk. It includes cellulose, hemicellulose, lignin, pectin, gum and other indigestible carbohydrates.

There are two types of fiber, soluble and insoluble. Soluble fiber dissolves in water and has the characteristics of either pectin, found in many fruits, or gum, found in beans, oats and corn. Insoluble fiber doesn't dissolve in water, instead the fiber absorbs the water like a sponge. The most common insoluble fiber is bran, found in whole grain breads and cereals.

Essential for colon health

Even though dietary fiber doesn't add any essential nutrients to the body, its role in the diet is important because it provides bulk which absorbs water in the large intestine. This produces a large, soft stool which moves through the digestive tract quickly and is eliminated easily. When the bowels move often and easily, constipation is prevented.

Diverticulosis, a condition in which pockets develop in the walls of the intestines, improves when diets are high in fiber. A low fiber diet will create a dry, compact stool that moves. slowly through the intestine. The diverticula, or pockets, may be produced because the colon has to work hard to push the stool along. If some of these pockets become infected with particles of the stool, a painful condition called diverticulitis develops. A high fiber diet often relieves diverticular disease. In countries where people routinely eat many foods high in fiber, there is a much lower incidence of colon cancer.

High Fiber Diets

Of course, diet isn't the only cause of an intestinal disease, but there is general agreement that lack of sufficient fiber can be related to many intestinal disorders. Some studies have shown that high fiber diets have improved the treatment of insulin dependent diabetes, heart disease and obesity. Diets that contain excessive amounts of fiber may have an adverse affect on mineral absorption, especially if the overall diet isn't balanced. High fiber diets may also mean increased gas. But, if the increase in fiber content isn't excessive, the benefits will outweigh any negative points.

For more information on dietary fiber, contact your local county Extension office.