The Health Benefits of Dietary Fiber in the Diet

Jan 22, 2011
Jennifer Murray

A Diet in Fiber Promotes Overall Health - Denis Pepin/Fotolia

Eating a high-fiber diet offers many benefits besides a healthy digestive system. Learn the health benefits of dietary fiber.

Although not absorbed by the body, dietary fiber plays a key role in a healthy digestive system. Fiber not only helps to relieve or prevent constipation, but reduces the risk of developing chronic illnesses related to the digestive system. In addition to promoting digestive health, the health benefits of fiber make it one of the most important nutrients in the diet.

Fiber Lowers Cholesterol

Research shows soluble fiber lowers LDL (“bad”) cholesterol levels and according to the American Heart Association, when soluble fiber is eaten as part of a balanced diet that is also low in saturated and trans fat and cholesterol, fiber decreases the risk of developing cardiovascular disease.

Fiber Helps Control Blood Sugar

Dietary fiber also helps to keep blood sugar levels in balance. Fiber-rich foods slow down the time it takes the body to convert meals into glucose, thereby reducing the chances of insulin spikes. Maintaining stable blood sugar levels helps decrease the risk of developing type 2 diabetes and aids weight loss efforts.

High-Fiber Foods and Weight Loss

Controlling blood sugar is not the only one way in which fiber helps with weight loss. Studies show foods rich in fiber are more filling than other foods, helping to fill you up quickly and helping you to stay full for a longer period of time than if you eat foods that lack fiber. This not only helps you feel less tempted to snack between meals, but also to eat fewer calories overall at mealtime.

Dietary Fiber Intake Recommendations

To maximize the health benefits fiber has to offer, the USDA currently recommends both children and adults should consume 14 g of fiber for every 1,000 calories consumed per day. The Institute of Medicine advises women 19 to 50 years of age should consume a total of 25 g of fiber per day, while men in the same age range should consume 38 g every day. Pregnant women need at least 28 g every day, while breastfeeding women should consume 29 g daily. The Institute of Medicine also recommends children between the ages of 4 to 8 years old should consume 25 g of fiber every day.

Sources:

Mateljan, George. The World’s Healthiest Foods Essential Guide for the Healthiest Way of Eating. Seattle: George Mateljan Foundation, 2007.

University of Maryland Medical Center. (n.d.). “Fiber.” Accessed January 19, 2011 from Umm.edu.

U.S. Department of Health and Human Services, U.S. Department of Agriculture. “Dietary Guidelines for Americans 2005.”