Although there is no identifiable deficiency disease caused by lack of fiber in the diet, research does indicate that a low intake of dietary fiber, or a dietary fiber deficiency, over one’s life can be associated with numerous health problems. These health problems include constipation, bowel irregularities, hemorrhoids, diverticulosis, raised cholesterol levels, and obesity. In order to avoid these health concerns associated with a dietary fiber deficiency one should definitely consume 25-35 grams of fiber per day.

The thought of drinking prune juice makes some people cringe. However, prune juice provides much needed relief to those who suffer from constipation. We all know that prunes contain fiber. Actually, one cup of uncooked prunes contains 12 grams of dietary fiber and three dried prunes contain 3.9 grams of fiber. However, prune juice contains only 3 grams per serving due to filtration in processing.

So, how is prune juice a laxative? Prunes and prune juice contain sorbitol. Sorbitol is a naturally occurring sugar, or carbohydrate, that works as a laxative. However, prune juice sorbitol cannot be digested by the body which may cause abdominal pain and diarrhea. Since sorbitol cannot be digested, the body wants to rid itself of these sugars, thus creating a natural laxative. So, use caution and start slowly when drinking prune juice due to the possible side effects of sorbitol.

The stigma surrounding prunes (now called “Dried Plums” by the FDA) has been that they are only eaten by the “older” generation. Aside from being a laxative, prunes and prune juice actually have many health benefits. Prunes: (continue your reading )

We have received a few emails asking what is the best fiber supplement on the market? Before we answer that question, there are some questions that you have to ask yourself (or your doctor if you have special circumstances in terms of your intestinal tract, colon, etc). Finding the best fiber supplement depends on your needs, preference, and body. There are many different types of fiber supplements: (continue your reading )

Most of you who arrived at this post are probably already familiar with diverticulosis and are probably looking for treatment options. For those of you who don’t know what diverticulosis is, here is a quick definition from Wikipedia: (continue your reading )

Both soluble fiber and insoluble fiber can be found in plant foods. The difference lies in whether or not the food can be dissolved in water. Soluble fiber foods are foods that can be dissolved in water and actually provide the greatest health benefits. Soluble fibers typically would include the pulps or insides of fruits and vegetables, usually soft in nature. Soluble fibers undergo fermentation which will produce health benefits that we will discuss later. Insoluble fibers cannot be dissolved in water but aid in digestion and movement of stool within our bodies. Insoluble fibers are usually more sturdy in nature when compared to soluble fibers. Examples may include fruit or vegetable skins, stems, roots, seeds, etc.

Ok, let’s get the boring stuff out of the way. Dictionary.com defines dietary fiber as Coarse, indigestible plant matter, consisting primarily of polysaccharides, that when eaten stimulates intestinal peristalsis.* Of course, this may not mean anything to a lot of you, but it can best be defined as indigestible plant foods (fruits, vegetables, etc.) that move through our digestive system that absorb water making it easier for us to…well…poop! Most of you visiting NeedFiber.com are probably not interested in the scientific definition of fiber, but rather in the necessity and benefits of fiber. Next up: Soluble vs. Insoluble fiber.

*Source:

American Psychological Association (APA):

dietary fiber. (n.d.). The American Heritage® Stedman’s Medical Dictionary. Retrieved March 04, 2008, from Dictionary.com website: http://dictionary.reference.com/browse/dietary fiber