Fiber, also known as dietary fiber or roughage, refers to the indigestible parts of plant-based foods that pass through the digestive system without being broken down or absorbed. It includes the parts of plants such as fruits, vegetables, whole grains, legumes, nuts, and seeds that the body cannot digest or extract nutrients from.
Fiber can be divided into two main types: soluble fiber and insoluble fiber. Soluble fiber dissolves in water and forms a gel-like substance in the digestive tract. It can help lower cholesterol levels, regulate blood sugar levels, and promote a feeling of fullness, thus aiding in weight management. Insoluble fiber, on the other hand, does not dissolve in water and adds bulk to the stool, facilitating regular bowel movements and preventing constipation.
Consuming an adequate amount of fiber is essential for maintaining good digestive health and preventing various health conditions like heart disease, diabetes, and certain types of cancer. It promotes healthy digestion by promoting regular bowel movements, preventing constipation, and reducing the risk of gastrointestinal disorders.
The recommended daily intake of fiber varies depending on age, sex, and individual health conditions. Generally, it is recommended that adult men consume around 38 grams of fiber per day, while adult women should aim for about 25 grams. However, most people do not meet these recommendations and may benefit from increasing their fiber intake by incorporating more fruits, vegetables, whole grains, and legumes into their diet.
