It is important to have sufficient quantities of fiber in one’s diet to maintain good health. There are no two ways about it, but is it possible to ensure that the required quantity is being consumed?

Fiber is made of polysaccharides that are synthesized from units of glucose. Fiber is considered to be a non-starch polysaccharide. The enzymes, which are used for digesting the food that we eat, will not be able to break down these glucose units.

Cellulose, hemicelluloses, pectin, etc., are examples of polysaccharides. There are two categories of fibers – soluble fiber and insoluble fiber – based on their miscibility with water.

Soluble fiber is readily fermented in the colon into gases and other active byproducts. Insoluble fiber is metabolically inert, but absorbs water as it moves through the digestive tract and eases defecation. Both the categories of fibers are essential to ensure proper health as there are many benefits when one consumes these fibers.

A few of the many benefits are listed below.

• Fiber reduces calorie consumption as it gives a feeling of fullness.
• The chances of occurrence of hemorrhoids, constipation and other such problems are reduced because the intestinal tract is kept clean by fiber in food.
• Fiber reduces the risk of infection by harmful bacteria within the appendix.
• Fiber ensures a substantial reduction in the chances of occurrence of colon cancer.
• High fiber diet stimulates the muscles in the digestive tract to enable upkeep of their tone.

It is recommended that one should have 20 to 30 grams of fiber a day to ward off the problems of the digestive tract. Fruits, vegetables and plant-based food stuff like unprocessed grain and wild rice contain a lot of fiber.

One can get about 2 grams of fiber from a peach, a tiny banana, a small apple, sixteen large cherries, two slices of cracked wheat bread, one piece of whole wheat bread, two cups of popcorn, a quarter cup of corn bran, one serving of cooked oatmeal, half a cup of celery, a small potato, half a cup of carrots, half a cup of broccoli, or one large tomato.

Those who are on a low carbohydrate diet should eat lots of cooked or raw vegetables to ensure that sufficient quantity of fiber is being consumed.

Beans are also rich in fiber content. Half a cup of baked canned beans, one cup of dried lentils or peas, and half a cup of kidney beans contain about 8 grams of fiber. Walnuts, peanuts and pickles also contain fiber, but in smaller quantities.

From the above it can be seen that it is easy to ensure consumption of high fiber food on a daily basis by taking the trouble to select the right kind of food. The major disadvantage of a diet that is high in fiber content is that it can lead to production of gas in the intestine and bloating. Additionally, constipation can occur if insufficient fluid is consumed with a high-fiber diet.

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