![dietary fiber](https://images.medicinenet.com/images/article/main_image/chicken-steamed-vegetables-nutrition-healthy-fiber-food.jpg?output-quality=75)
Dietaryfiberis high in phytochemicals, such as phenolics, lignans, beta-glucan, and inulin. Plant-secreted phytochemicals are not currently classified as essential nutrients, but they may play an important role in human health. The mechanism behind the role of dietary fiber in certain diseases and types ofcanceris the subject of numerous studies.
Dietary fiber has numerous health benefits that include:
- Dietary fiber can help lowercholesterol. Thus, it can preventheart diseaseandstroke.
- Dietary fiber can prevent spikes in bloodsugarlevels. It slows the progression ofdiabetesand may even prevent it from developing in the first place.
- Dietary fiber can help you maintain control over your bowel movements and can be used to preventconstipationandhemorrhoids. Some dietary fiber acts as a prebiotic, fermenting in the stomach and encouraging the growth ofprobioticbacteria. Thus, it helps maintain gut immunity.
- Dietary fiber may help you feel full due to its capacity to retain water and swell. According to one study, a high-fiberdietcan help youlose weight.
- Adiethigh in dietary fiber may help reduce the risk ofcancerof thelarge intestine.
- There is mounting evidence that eating enough dietary fiber may be beneficial tomental healthas well. A recent study discovered an inverse relationship between fiber consumption anddepression, particularly among premenopausal women. Researchers hypothesize that the gut microbiota, which is influenced positively by a fiber-rich diet, may influence neurotransmission.
- A healthy gut microbiome has been linked to a stronger immune system. Dietary fiber may help you replenish good gut bacteria.
The American心Association recommends 25 grams of fiber per day for adults on a 2,000-calorie diet. Gender and age may influence your daily fiber consumption. Women younger than 50 years may need 21 to 25 grams of fiber per day, whereas men younger than 50 years may need 30 to 38 grams.
Four types of dietary fiber
There are numerous types of fiber, but the four most important for overall health include:
- Insoluble fiber:This fiber is not water-soluble and is not fermented by bacteria in the colon. Insoluble fiber instead retains water, promoting a larger, bulkier, and more regular bowel movement, which in turn may be beneficial in preventing conditions, such ashemorrhoids, and flushing theintestinesas they pass through.
- Soluble fiber:Colon bacteria ferment or use these fibers as a food source for nourishment. When these good bacteria grow and thrive, they provide numerous health benefits in both the colon and body. Soluble fiber can be found in almost all edible plant foods.
- Prebiotic soluble fiber:Plant fiber that is soluble and has only lately been discovered. Inulin or fructan is the scientific name for this fiber. When this fiber is fermented by good bacteria in the colon, it provides extra considerable health benefits.
- Synthetic fiber:合成纤维(钙polycarbophil)找到我n varioussupplementsand processed meals. It is made from nondigestible carbohydrates that are comparable to their natural counterparts.
What are the side effects of a high-fiber diet?
Excessive fiber consumption can create certain symptoms and alter the way our gastrointestinal system functions in some people.
- Many individuals reportintestinal gasand an increase in the frequency of their bowel movements. Excessivebloatingandflatulencemay occur.
- Inulin can cause abdominal discomfort andpainin sensitive individuals.
- Extra bulk in stools without enough water intake can cause intestinal blockages.
- People withgastritismay experience worsening symptoms after consuming fiber-rich foods because fiber slows gastric emptying.
- Excess fiber can causerashandhivesin some individuals.
- Dietary fiber Intake can negatively affect the absorption of nutrients in the intestine, causing deficiencies.
- It can reduce the efficacy of calcium andiron supplementsand some antibiotics.
![](https://images.medicinenet.com/images/quiz/diet-and-nutrition/diet-and-nutrition-s1.jpg)
QUESTION
According to the USDA, there is no difference between a “portion” and a “serving.”See AnswerDietary fibre: https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
Health benefits of dietary fiber: https://foodsmart.fssai.gov.in/dieteryfiber.html
Top Why Is Dietary Fiber So Good for You Related Articles
bisacodyl
Bisacodyl is an over-the-counter (OTC) laxative medication used to treat occasional constipation and irregularity in bowel movement, and for cleansing the colon before colonoscopy. Common side effects of bisacodyl include mild stomach cramps, electrolyte and fluid imbalances, nausea, vomiting, rectal burning, vertigo, and diarrhea. Bisacodyl overdose can cause severe diarrhea and electrolyte imbalance. Avoid chronic use of bisacodyl, which may lead to laxative dependence. Use bisacodyl with caution and only with your doctor's recommendation if pregnant or breastfeeding.Constipation
便秘是医学上定义为少于three stools per week and severe constipation as less than one stool per week. Constipation usually is caused by the slow movement of stool through the colon. There are many causes of constipation including medications, poor bowel habits, low-fiber diets, laxative abuse, and hormonal disorders, and diseases primarily of other parts of the body that also affect the colon.Constipation Myths and Facts
便秘会导致更少的排便s. Laxatives, home remedies, and diet changes may bring constipation relief. Change habits that constipate you and adopt lifestyle changes to benefit your intestines and bowel. Bloating and chronic constipation are relieved with the right medical treatments.Constipation: Foods to Eat, Foods to Avoid Quiz
Take this quiz to find out what foods to eat, and what foods to avoid to prevent or relieve constipation.Diet and Nutrition: Signs You're Not Getting Enough Nutrients
If you're short on an essential vitamin, mineral, or other nutrient, your body will let you know. Take note of these vitamin deficiency symptoms, and find out what to do about them.docusate
Docusate is an over-the-counter (OTC) stool softener used to treat constipation. Common side effects of docusate include excessive bowel activity, diarrhea, abdominal cramping, intestinal obstruction, throat irritation and bitter taste (with syrup/liquid), rash (rare), and rectal bleeding (very rare). Most docusate overdoses are accidental in children, however, overdose may result from overuse by some people in an effort to lose weight. Keep docusate out of reach of children. Consult your doctor before taking docusate if pregnant or breastfeeding.Healthy Living and Disease Prevention
The importance of a healthy lifestyle in disease prevention is widely understood and most people know that lifestyle changes and choices can be critical to good health. Learn about healthy behaviors that constitute healthy living.Home Remedies for Constipation
Constipation is usually an easily treatable problem. A few changes in diet, lifestyle, and making use of certain over the counter products can help relieve it. Here are seven natural home remedies to relieve constipation.How Do You Relieve Constipation During Pregnancy?
Learn what medical treatments can help ease constipation during pregnancy and speed up your recovery.psyllium
Psyllium is a dietary fiber used to relieve occasional constipation and to maintain regularity of bowel movements. Psyllium is used to treat constipation, diarrhea, fecal incontinence, hemorrhoids, ulcerative colitis, and hyperlipidemia. Use psyllium with caution in elderly patients. Common side effects of psyllium include constipation, abdominal cramps, diarrhea, esophageal obstruction, intestinal obstruction, and allergic reaction in people sensitive to inhaled or ingested psyllium. Psyllium is generally safe during pregnancy and breastfeeding.What Are Some Home Remedies I Can Give My Child for Constipation?
What are some home remedies for children with constipation? Learn what causes constipation and how to relieve your child’s symptoms.Top 12 Foods for Constipation Relief
Constipation is a common problem, and almost everyone has been constipated at one time or another. There are foods that can help prevent constipation and also provide relief, for example, kiwi, prunes, beans (your choice of type), berries, certain seeds, potatoes, and popcorn.What Are the 12 Healthiest Grains You Can Eat?
Ancient grains like millet, amaranth, and teff have a higher nutritional value and more calories than modern grains.What Foods Are Highest in Fiber?
Sources of fiber include a variety of foods such as grains, fruits, vegetables, and nuts. Check out the center below for more medical references on fiber, including multimedia (slideshows, images, and quizzes), related disease conditions, treatment and diagnosis, medications, and prevention or wellness.What Happens If You Have Too Little Fiber in Your Diet?
If you are not getting enough fiber through your diet, your body will exhibit clear warning signs like constipation and hemorrhoids.What Helps Constipation Fast?
Learn what medical treatments can help ease your constipation symptoms and speed up your recovery.What Is a Good High Fiber Breakfast?
A good high fiber breakfast may include whole grain bread items, cereals made from whole grains, bran or rolled oats, fruits and vegetables, wheat germ, whole wheat bread items, oatmeal, and almonds.