Dietary fiber is an essential part of a healthy diet that is found in fruits, vegetables, whole grains, and legumes. It provides numerous health benefits to the digestive system such as regulating digestion, lowering cholesterol, managing blood sugar levels, and reducing the risk of colon cancer. Fiber is classified as soluble or insoluble, with soluble fiber slowing digestion and insoluble fiber adding bulk to stool. The recommended daily fiber intake for adults is 25-35 grams, but most Americans consume only about 11 grams. Increasing fiber intake has benefits but should be done gradually to avoid gas and bloating.

1. Dietary fiber is
an essential part of a
wholesome diet. It is
found in fruits, vegeta-
bles, whole grains and
legumes and provides
powerful and numerous
health benefits, specifically to the digestive sys-
tem. When speaking of fiber many think of it in
terms of a laxative. These products are used to
alleviate constipation which is an indication of
poor fiber intake. Laxatives disrupt and hasten
the natural processes of the digestive tract. Dai-
ly fiber intake regulates these processes and
provides additional advantages to your overall
health such as lowering cholesterol levels, helping
to manage diabetes, and reducing the risk of
colon cancer.
WHAT IS FIBER?
Fiber is an edible material found in the thick cell
wall of plants that is not digested by enzymes in
the intestinal tract. It is an indigestible complex
carbohydrate. Because it is not digested, it is not
absorbed into the bloodstream. Instead of being
used for energy it passes through the digestive
tract keeping the system cleansed, toned and
healthy.
TYPES OF FIBER
Soluble Fiber absorbs water in the intestines,
mixes the food into a gel and slows the rate of
absorption of unwanted nutrients such as fatty
acids, sugar and toxins.
Insoluble Fiber does not absorb water, but
binds water thus increasing the comfortable
movement of material through your digestive
tract and increasing bowel movement bulk.
DIETARY FIBERDIETARY FIBER
BENEFITS OF DIETARY FIBER
Curbs Overeating. Fiber requires more chewing, which
satisfies the appetite so you eat less. It stays in the
stomach longer, absorbs water, swells, and helps you
feel full.
Stabilizes Blood-Sugar Levels. Fiber, especially the
soluble type, slows the absorption of sugar from the
intestines. This steadies blood sugar levels and lessens
irregular insulin secretion.
Reduces Cholesterol. Fiber lowers blood levels of the
harmful type of cholesterol (LDL) by eliminating them
from the body without lowering the good cholesterol
(HDL).
Promotes Regularity. Insoluble fibers help prevent
constipation, its helps make bowel movements soft and
bulky, which helps them move comfortably and pro-
gressively through the intestines.
Helps Promote Weight Loss. Fiber foods are low IN
calorie and filling so eating more of them means you
eat fewer calories overall.
REDUCES CANCER RISKS
1. Fiber increases Peristalsis (the involuntary muscle
contractions that transport food, waste matter or
other material through the intestines) by decreasing
the amount of time toxins are in the intestines.
2. Fiber binds and dilutes carcinogens by decreasing
the amount of time they are in the intestines.
3. Fiber promotes the growth of healthy intestinal
bacteria and reduces the growth of harmful bacte-
ria in the intestines.
RECOMMENDED DAILY FIBER INTAKE
Adults
25 to 35 grams of fiber a day. Most Americans eat
only about 11 grams of fiber a day.
Children
Formula: Age of child + 5 (Example, 7-year old should
consume 12 grams of fiber a day.)
SIGNS OF TOO MUCH FIBER IN YOUR DIET
Constipation
Infrequent bowel movements
Hard bowel movements
Abdominal pain
A feeling of sluggish bowels
SIGNS OF TOO LITTLE FIBER IN YOUR DIET
Excessive gassiness
Bloating
Abdominal pain
Frequent and large uncomfortable bowel move-
ments

2. OPTIMIZE BENEFITS FROM FIBER INTAKE
Drink plenty of wa-
ter with fiber. Fiber
needs water to ab-
sorb fats, toxins and
to move material
adequately and
beneficially through
the digestive system.
Insufficient water
consumption can
lead to constipation.
Spread out your dietary fiber throughout the day.
Too much fiber at one meal can lead to bloating
and gas.
Get fiber from nat-
ural rather than
over-the-counter
sources. Unnatural
forms of fiber may
not interact biologi-
cally correct in your
digestive system as
do natural foods.
Increase fiber intake gradually. Increasing fiber in
your diet too fast can lead to bloating and gas.
Each week increase the amount of fiber in your diet
by about 5 grams a day for adults and 1 to 2
grams a day for children.
Eat a variety of fiber sources. By eating many
types of high fiber foods, you promote the balance
of soluble and insoluble fiber.
DIETARY FIBER SOURCES
PEARS
BRAN
POTATOES
BROCCOLI
ALMONDS
WHOLE WHEAT FOODS
APPLES
STRAWBERRIES
KIDNEY BEANS
KALE
PEAS
ORANGES
POPCORN
SPINACH
Good health is a family affair. Increasing
your family’s dietary fiber intake can have
long term benefits for all ages.
Hope Christian Church
World Headquarters Location
6251 Ammendale Rd.
Beltsville, MD 20705
P.O. Box 505
College Park, MD 20741-0505
Phone: 240-845-0388
Fax: 240-845-0382
E-mail: info@thehopeconnection.com
Resources
Journal of the American Dietetic Association
Healthy Life Publications, Inc.
Healthcastle Nutrition, Inc.
AskDr.Sears.com
DISCLAIMER
Information in this brochure is presented as
a public service for information purposes
only by the Hope Health Connection. It is
not intended nor is implied to be a
substitute for professional medical advice.
Always seek the advice of your physician
or other qualified health provider prior to
starting any new treatment.
HOPE HEALTH
CONNECTION
A MINISTRY OF
HOPE CHRISTIAN CHURCH
Information and Resources
for Body and Soul