A Paper About Fats and Fiber in Your Diet

Fiber's main function in the body is to regulate digestion. Good food sources for fiber can be found in bread, pasta, and flax seed; most yogurts, too, now have a fiber additive.

Soluble fiber is "soluble" in water. Soluble means it’s able to dissolve. When eaten regularly as part of a diet low in saturated fat, trans fat, and cholesterol soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. It has many benefits including moderating blood glucose levels and lowering cholesterol. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, barley, fruits, and vegetables; especially oranges, strawberries, apples and carrots though.

Insoluble fiber does not absorb or dissolve in water. It has been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in individuals that are high at risk. It passes through our digestive system in close to its original form. Insoluble fiber offers many benefits to intestinal health, including a reduction in the risk and occurrence of colorectal cancer, hemorrhoids, and constipation. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, and cabbage.

It has been proposed that the “age plus 5” rule be applied when determining the appropriate amount of dietary fiber for young children. An example would be 5+5= 10, so a child 5 years old would need 10 grams of fiber. Once a child’s caloric intake approaches that of an adult, i.e., 1500 calories or more than 25 grams should be tolerated. The American Heart Association recommends total dietary fiber intake of 25 to 30 grams from food not supplements.