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Is fiber good for health?
If just a fraction of the studies reported are correct, the answer is a
resounding yes. Dietary fiber has been shown to reduce the risk of cancer, heart
disease, mitigate the blood sugar fluctuations of diabetes, and allow kidney
failure patients to eat more protein. However, the primary reason most people
make an effort to get fiber is much simpler and easier to understand -- to put
it delicately, it keeps your digestive tract operating comfortably, by
preventing constipation, hemorrhoids, and diverticular disease.
There are two kinds of fiber, soluble and insoluble. Each one is beneficial
to our health, so it is important to include both in our diet. Soluble fiber
helps lower cholesterol, aids in moderating blood sugar levels, prevents
constipation and keeps our large intestine healthy by providing food for the
"good bacteria" that live there. Insoluble fiber prevents constipation by moving
the food through our digestive tract.
As adults, we need about 25-35 grams of fiber per day. To calculate your child's
fiber need, add five to his/her age. For example, if your child is 6 years old,
his/her fiber need would be 6+5=11 grams of fiber per day.
Insoluble fiber
Insoluble fiber provides bulk in our diets. This is the kind of fiber found
in wheat bran, for example. Although studies have produced mixed results
regarding a link between insoluble fiber consumption and reduced rates of colon
cancer, the American Medical Association says that this kind of fiber is still
beneficial.
Soluble fiber
Soluble fiber mixes with liquids to form a kind of gel. Soluble fiber is the
kind of fiber found in certain fruits, as well as beans, peas, legumes, and
oats. The AMA says some forms of soluble fiber help lower your cholesterol level
and reduce your risk of heart disease and stroke. You've no doubt seen this
claim on a number of food products that contain oats or oat flour. Although
soluble fiber can be an important part of a heart-healthy diet, it's important
to remember it is only a part of a healthy diet; you can't have a bowl of
oatmeal and expect it to lower cholesterol when the rest of your diet is high in
fats and saturated fats.
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