But do you know why fiber is so good for your health? Dietary fiber — found mainly in fruits, vegetables, whole grains and legumes — is probably best known for its ability to prevent or relieve constipation.

But foods containing fiber can provide other health benefits as well, such as helping to maintain a healthy weight and lowering your risk of diabetes, heart disease and some types of cancer.

Selecting tasty foods that provide fiber isn't difficult. Find out how much dietary fiber you need, the foods that contain it, and how to add them to meals and snacks. Dietary fiber, also known as roughage or bulk, includes the parts of plant foods your body can't digest or absorb.

Unlike other food components, such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by your body. Instead, it passes relatively intact through your stomach, small intestine and colon and out of your body. Fiber is commonly classified as soluble, which dissolves in water, or insoluble, which doesn't dissolve.

The amount of soluble and insoluble fiber varies in different plant foods. To receive the greatest health benefit, eat a wide variety of high-fiber foods. The Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily fiber recommendations for adults:.

If you aren't getting enough fiber each day, you may need to boost your intake. Good choices include:. Refined or processed foods — such as canned fruits and vegetables, pulp-free juices, white breads and pastas, and non-whole-grain cereals — are lower in fiber.

The grain-refining process removes the outer coat bran from the grain, which lowers its fiber content. Enriched foods have some of the B vitamins and iron added back after processing, but not the fiber.

Whole foods rather than fiber supplements are generally better. Fiber supplements — such as Metamucil, Citrucel and FiberCon — don't provide the variety of fibers, vitamins, minerals and other beneficial nutrients that foods do. Another way to get more fiber is to eat foods, such as cereal, granola bars, yogurt and ice cream, with fiber added.

The added fiber usually is labeled as "inulin" or "chicory root. However, some people may still need a fiber supplement if dietary changes aren't sufficient or if they have certain medical conditions, such as constipation, diarrhea or irritable bowel syndrome. Check with your doctor before taking fiber supplements.

High-fiber foods are good for your health. But adding too much fiber too quickly can promote intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a few weeks.

This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky.

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Show references Kim Y, et al. Dietary fibre intake and mortality from cardiovascular disease and all cancers: A meta-analysis of prospective cohort studies. Archives of Cardiovascular Disease. Duyff RL. Carbs: Sugars, starches, and fiber. In: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide.

New York, N. These are either foods that naturally contain microbiota, or supplement pills that contain live active bacteria—advertised to promote digestive health. Whether you believe the health claims or think they are yet another snake oil scam, they make up a multi-billion dollar industry that is evolving in tandem with quickly emerging research.

Allan Walker, Professor of Nutrition at the Harvard Chan School of Public Health and Harvard Medical School, believes that although published research is conflicting, there are specific situations where probiotic supplements may be helpful.

Because probiotics fall under the category of supplements and not food, they are not regulated by the Food and Drug Administration in the U. This means that unless the supplement company voluntarily discloses information on quality, such as carrying the USP U. Pharmacopeial Convention seal that provides standards for quality and purity, a probiotic pill may not contain the amounts listed on the label or even guarantee that the bacteria are alive and active at the time of use.

In addition to family genes, environment, and medication use, diet plays a large role in determining what kinds of microbiota live in the colon. A high-fiber diet in particular affects the type and amount of microbiota in the intestines.

Dietary fiber can only be broken down and fermented by enzymes from microbiota living in the colon. Short chain fatty acids SCFA are released as a result of fermentation. This lowers the pH of the colon, which in turn determines the type of microbiota present that would survive in this acidic environment.

The lower pH limits the growth of some harmful bacteria like Clostridium difficile. Growing research on SCFA explores their wide-ranging effects on health, including stimulating immune cell activity and maintaining normal blood levels of glucose and cholesterol.

Foods that support increased levels of SCFA are indigestible carbohydrates and fibers such as inulin, resistant starches , gums, pectins, and fructooligosaccharides.

These fibers are sometimes called prebiotics because they feed our beneficial microbiota. Although there are supplements containing prebiotic fibers, there are many healthful foods naturally containing prebiotics. The highest amounts are found in raw versions of the following: garlic, onions, leeks, asparagus, Jerusalem artichokes, dandelion greens, bananas, and seaweed.

In general, fruits , vegetables , beans , and whole grains like wheat, oats, and barley are all good sources of prebiotic fibers. Be aware that a high intake of prebiotic foods, especially if introduced suddenly, can increase gas production flatulence and bloating.

Individuals with gastrointestinal sensitivities such as irritable bowel syndrome should introduce these foods in small amounts to first assess tolerance. With continued use, tolerance may improve with fewer side effects. If one does not have food sensitivities, it is important to gradually implement a high-fiber diet because a low-fiber diet may not only reduce the amount of beneficial microbiota, but increase the growth of pathogenic bacteria that thrive in a lower acidic environment.

These include fermented foods like kefir, yogurt with live active cultures, pickled vegetables, tempeh, kombucha tea, kimchi, miso, and sauerkraut.

The microbiome is a living dynamic environment where the relative abundance of species may fluctuate daily, weekly, and monthly depending on diet, medication, exercise, and a host of other environmental exposures. The contents of this website are for educational purposes and are not intended to offer personal medical advice.

You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.

The Nutrition Source does not recommend or endorse any products. Skip to content The Nutrition Source. The Nutrition Source Menu. Search for:. Home Nutrition News What Should I Eat? Future areas of research What is the microbiome?

How microbiota benefit the body Microbiota stimulate the immune system , break down potentially toxic food compounds, and synthesize certain vitamins and amino acids, [2] including the B vitamins and vitamin K.

Future areas of research The microbiome is a living dynamic environment where the relative abundance of species may fluctuate daily, weekly, and monthly depending on diet, medication, exercise, and a host of other environmental exposures.

The development of probiotics as a functional food and addressing regulatory issues. Specific areas of interest: Factors that affect the microbiome of pregnant women, infants, and the pediatric population. Manipulating microbes to resist disease and respond better to treatments.

Differences in the microbiome between healthy individuals and those with chronic disease such as diabetes, gastrointestinal diseases, obesity, cancers, and cardiovascular disease.

Developing diagnostic biomarkers from the microbiome to identify diseases before they develop. Alteration of the microbiome through transplantation of microbes between individuals e.