How a high fiber diet helps with digestion

Many people do not know what an important role fiber plays in their diet. Fiber aids in digestion and helps people who are suffering from a number of stomach problems. Fiber can help people suffering from diarrhea, constipation, and will help a person stay regular. Fiber will also help regulate the way in which food moves through the digestive system.

Different forms of fiber

Fiber is what is known as indigestible carbohydrate parts that are in plants are common. There are different types of fibers, each with different health benefits. The two most common types of fibers are soluble and insoluble fibers.

Soluble fiber

This type of fiber is dissolved in water and makes it form substances that are similar in a gel. This type of fiber will also help lower cholesterol. It can be found in foods like oats, rye, dried beans and fruits like oranges and apples.

insoluble fiber

This type of fiber is the shape that a person goes through the digestive system. This fiber will prevent constipation and has also been said to help a person lose weight. A person can eat them, which will be filled with food, making them eat less. Foods that have insoluble fiber include brown rice, wheat, carrots, nuts, and seeds. There are also foods that can contain both types of fibers.

Fiber and healthy digestion

Fiber enables a person to have bowel movements on a regular basis. This helps prevent constipation. If the food is unable to move through the digestive tract, then it will build up. The stool can become dry and cause hard painful bowel movements. Fiber prevents this from happening.

Fiber helps regulate bacteria levels in the gut. Certain fibers are said to be a prebiotic that allow the healthy bacteria to increase in number. This will help strengthen digestive health and help keep a person regular. Some studies have even suggested that fiber can prevent food allergy development.

Eating a high fiber diet can also prevent diverticulitis. This condition can be painful and happens when areas of the intestine tear and fill with infection. A high fiber diet can reduce a person’s risk of developing this condition by up to 40%. It can also help ease the symptoms for a person who already has this condition.

Fibers can also help lower the risk of developing gastrointestinal reflux disease and ulcers. Fiber has been shown to lower stomach acid levels in the gut and prevent ulcers from forming.

Fiber can also help relieve the symptoms of irritable bowel syndrome. This condition can be very painful, and fiber can help a sufferer to stay regular.

How much fiber does a person need??

There are some recommended amounts of fiber a person have to stay healthy. Every day a person needs to get a fiber in their diet. Most women need 25 grams of fiber to stay healthy. Women who are over the age of 50 should aim for 21 grams a day. The average man needs about 38 grams of fiber a day. Men over the age of 50 should try to eat 30 grams of fiber a day. It is recommended to have about 25 grams of fiber per day for young children. Infants and those just starting to run need 19 grams of fiber.

How To Get More Fiber

There are many different ways to get more fibers on a daily basis. A person should eat at least 2 cups of fruit and 2.5 cups of vegetables a day to get the recommended amount of fiber. A person can also get fibers from whole grains. Oatmeal and brown rice are some foods that are very high in fiber. Either of them can also be added to foods like meat cheeses to increase fiber intake. For cereals and other foods, be sure to choose the nutrition label too read. Try to find items that have at least five grams of fiber in each serving to make sure you are getting enough. Also be sure to have plenty of drinking water. Water fiber allow it to flow through the body and will also prevent constipation. If a person is always not yet To get enough fiber from their foods, there are many supplements that can be purchased with fiber in them. There are also fiber blends that can be put in water, so the way a person can get all the fiber they need.

To keep the digestive tract healthy a person needs to ensure that they get lots of fiber in their diet. The digestive system needs to stay balanced in order for a person to feel good and live an active life. This enables them to have regular bowel movements and, in turn, feel good about their health.


1) American Association of Cereal Chemists. The Definition of Fiber: Report of the Fiber Definition Committee of the Board of Directors of the American Association of Cereal Chemists. Cereal Foods World. 2001.

2) Codex Alimentarius Commissioning- Food and Agriculture Organization- World Health Organization. Report of the 30th meeting of the Codex Committee for Nutrition and Food for Special Dietary Purposes. ALINORM 9/32/26.

Author bio:

Stevan McGrath loves to explore the world through travel and exciting day trip destinations that adventure lovers can dream of exploring. His domain writing revolves around topics such as health and fitness, the latest technology and reviews. He has been a contributing author to various other websites since 2011. His articles have been well researched and published on several websites. You can follow him on Twitter and Google+.


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