Out of the many diet lessons we learn, including enough fiber daily is one of them. However, it’s a lot easier to incorporate more fiber into your diet once you understand what it is and how it works. Once you know that, you’ll be able to learn the best methods for adding just the right amount of fiber each day.

What a lot of people may not know is that there is actually more than one type of fiber out there. While this substance is known to be indigestible, it provides the human body with a number of benefits. Functional fiber contains indigestible carbohydrates such as starch, gums, pectin, inulin, resistant starch, and chitosan. Functional fiber provides physiological effects/benefits on the human body. Dietary fiber contains indigestible carbohydrates that are present both inside and outside of plants such as cellulose, gums, pectin, hemicellulose, resistant starch, and fibers found in wheat bran and oat. Total fiber is the actual sum of both functional and dietary fiber. Out of the three, the total fiber is what matters for your health so you don’t need to worry about how much dietary and functional fiber you’re consuming.

Fiber is included in the category of carbohydrates but doesn’t have as many calories and is not processed in the body the same way. There are both soluble and insoluble fibers. Soluble fiber is able to dissolve in water and then becomes a gel-like substance. You can find soluble fiber in peas, soybeans, beans, berries, bananas, apples, vegetables, and barely. Insoluble fiber works to move material through the digestive tract and cleanse out your colon. Insoluble fiber filled foods include whole wheat foods, seeds, nuts, bran, and fruit and vegetable skins.

Fiber in general is mostly known for being able to relieve constipation and even hemorrhoids. If you’ve ever been backed up and unable to go to the restroom regularly, eat a bran muffin or other food with whole wheat and your body will respond. The presence of fiber causes the body to absorb a lot of water in the bowels, which makes stool softer and easier to pass through. Additionally, fiber can also help with weight loss and even prevent certain diseases such as certain cancers (colon cancer, breast cancer, uterine cancer, and ovarian cancer), heart disease, diabetes, gallstones, and kidney stones.

So how much fiber should you include in your daily diet to be safe and healthy? According to medical experts, the average adult should look to consume between 5-14 grams per day of fiber. The exact amount will depend on your age and gender. Aside from consuming foods rich in fiber, there are also fiber supplements that can be taken if you need more than the daily average. Talk to your doctor to find out what your specific needs are.

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