Dietary Fiber

Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Part of it, however, may be metabolized by bacteria in the lower gut.Different types of plants vary in their amount and kind of fiber. Fiber includes pectin, gum, mucilage, cellulose, hemicellulose and lignin. Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. Insoluble fibers also decrease cholesterol and can help lower blood glucose.

Health Benefits

Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels. Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. It enhances weight loss. Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. Dietary fiber intake provides similar benefits for children as for adults.

Amount of Dietary Fiber per Day (25g)

The recommended dietary fiber intakes for children and adults are 14 g/1000 kcal.

Dietary Reference Intakes (DRI) for Fiber.
Age	g/day Fiber
Children
1-3 years	19
4-8 years	25
Males
9-13 years	31
14-18 years	38
19-50 years	38
51+ years	30
Females
9-13 years	26
14-18 years	26
19-50 years	25
51+ years	21
Pregnancy
<18 years	28
18+ years	28
Lactation
<18 years	29
18+ years	29

For many people, meeting the DRI for fiber may require changes in their eating habits.

Dietary Fiber Deficiencies

Research clearly indicates that low intake of dietary fiber (less than 20 grams per day) over the course of a lifetime is associated with development of numerous health problems including constipation, hemorrhoids, colon cancer:disease, obesity and elevated cholesterol levels etc.

Dietary Fiber Toxicities

Excessive (more than 50g) intake of fiber can also cause a fluid imbalance, leading to dehydration. Individuals who decide to suddenly double or triple their fiber intake are often advised to double or triple their water intake for this reason.

Good Vegetable Sources

Vegetables, Fruits, Nuts, Peas, Whole grains etc (All Vegetarian products)

Bad Sources

Egg, Milk, Meat, Fish etc (All non Vegetarian products)