Fiber Nutrition Diet

A fiber nutrition diet consists an adequate amount of regular fiber consumption. Fiber passes through your system and does not digest; however, your gastrointestinal track requires fiber for healthy digestion and regularity. Usually, you receive a sufficient quantity of fiber via your diet, although sometimes a supplement is required.

Definition

Fiber alters the way foods are digested, ultimately resulting in an increased absorption of nutrients. There are two different forms of fiber, insoluble and soluble. Soluble fiber includes foods such as oat and bran. Mainly, this form of fiber classified itself by its binding properties and its ability to prolong the release of sugar, causing a slower absorption time. Insoluble fiber contributes to the movement of bile through the intestines and this form of fiber additionally controls the pH levels in the intestinal tract.

Examples of Fibers

Whole grains are an example of an insoluble fiber, and are found in a variety of forms, such as in breads and pastas. Fruit skins, broccoli, celery and peas contain high amounts of dietary fibers. Other foods that are excellent sources of fibers are legumes, barley, carrots and nuts. Cereal is also a fiber-rich food.

Dietary Fiber Recommendations

According to the University of Maryland Medical Center, the average adult should consume 20 to 35 grams of fiber each day. Older children and teens should follow this guideline, as well. As for younger children, they should strive to eat close to the same amount; however, because of their caloric intake not reaching the same level as adults, the amount may not be reached.

Benefits

Besides digestive regulation and an increased absorption, fiber benefits the cardiovascular system. The American Heart Association (AHA) touts that a heart healthy diet contains adequate amounts of fiber, which reduce blood pressure. Additionally, the AHA states eating a diet contain whole grains and other high-fiber foods; you may manage your weight and lower your cholesterol.