Dietary fiber, also known as bulk or roughage, is a type of carbohydrate which cannot be digested by human alimentary enzymes. It only passes through the digestive system without breaking down into smaller nutrients, yet it gives numerous benefits to our body. Healthy eating is necessary in improving your health and eating foods rich in fiber is one of the most important steps.

Fiber is a substance that is usually found in the outer layers of plants. When included in the diet, it provides bulk and suppresses appetite which makes you feel full. High fiber food absorbs water that causes it to swell. This is especially good for people who want to loose or maintain their body weight.

Fiber is broken down in the colon through fermentation and the simple organic acids produced by the breakdown helps to nourish the lining of the colon.

There are two types of fiber classified according to its solubility. One is soluble fiber which dissolves in water and forms into a gel-like substance. It primarily helps in lowering the levels of blood cholesterol and glucose. The other type of fiber is insoluble fiber which cannot be dissolved in water. It primarily improves the movement of material through digestive system and increases the weight and bulk of the stool.

Having fiber-rich diet improves the quality of diet. Several benefits of eating fiber are the following:

•    Reduces total intestinal transit time while keeping the contents of the intestines moving

•    Helps avoid constipation and provides relief to its symptoms by softening the stool and increases its weight

•    Improves bowel function

•    When combined with fruits, vegetables, milk and fish, it can reduce the risk of colorectal cancer. It also prevents certain diseases such as heart disease, cancer, diabetes, diverticular disease, irritable bowel syndrome, gallstones, and kidney stones.

•    Lowers blood pressure especially in hypertensive and obese individuals

•    Helps in weight loss by reducing the absorption of fats and prevents weight gain that can cause hypertension

•    Controls the levels of blood sugar by reducing insulin resistance. It also reduces hunger pangs, headaches, and fatigue due to rapid drops in blood sugar.

•    Improves metabolic syndrome

•    Lowers triglyceride levels

Fiber can only be produced by plants. It cannot be found in animal foods as they do not contain fiber no matter how chewy or tough they may be. Excellent sources of dietary fiber are the following:
Fruits and vegetables. They have always been an important part of a daily diet. Not only they help in controlling weight, but also they provide more energy, and lower the risk of cancer and cardiovascular diseases. People who include fruits and vegetables in their diet are less likely associated with high blood pressure and diabetes.

Whole grains. Whole grains provide vitamins, minerals, and even high levels of antioxidants and other healthy plant-based nutrients. These grains may lower triglycerides, controls insulin, and helps in weight management.

Too much fiber in the diet can cause some problems especially when first initiated. When increased too fast, it can cause mild adverse effects including gas increase and indigestion. There is also a rare abdominal event called, sigmoid volvulus, which is a result from twisting of large intestine due to increase of volatile gas. So when you incorporate more fiber in your diet, it is best to take fiber gradually.

Healthy eating with fiber is the most recommended in controlling weight. It is best consumed in its natural form rather than adding bran over your food. So when you feel hungry, try to choose foods high in fiber. They can satisfy your hunger without providing too much calories.

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