Fiber is something the body needs but never actually digests. It comes in two varieties, soluble and insoluble, and most plant-based foods contain a mixture of the two. Soluble fiber turns to gel in the stomach and slows digestion, which helps lower cholesterol and blood glucose. Insoluble fiber remains unchanged in the colon, making waste heavier and softer so it can move through the intestines more easily.
Skipping fiber in the diet often leads to constipation. Eating too little fiber can make it tough to control blood sugar and appetite, as fiber regulates the speed of digestion and contributes to feeling full. However, overeating fiber can move food through the intestines too quickly, which means fewer minerals get absorbed from food, and can result in gas, bloating and possible cramping, underscoring the importance of a balanced fiber intake.
The Institute of Medicine recommends:
Men (under 50): 38 grams (over 50): 30 grams
Women (under 50): 25 grams (over 50: 21 grams
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