Roughage in Your Diet

Roughage, or fiber, is the substance that helps our bowels function optimally by contributing to regular evacuation. According to Brown.edu, when you lack roughage in your diet you may suffer from constipation, diverticulitis and hemorrhoids. Diverticulitis causes inflammation in the colon and is exacerbated by a lack of fibrous foods that aid elimination. Hemorrhoids are internal or external swollen, inflamed veins caused by excessive straining during bowel moments. They may be related to a lack of fiber rich foods. Adding roughage to your diet will help you maintain a healthier bowel and increased overall health.

Significance

• Roughage is a term that is used to describe fiber, the essential dietary ingredient for bowel and digestive health. It is made up of foods that are plant-based and acts as a bulking agent to help keep stools regular and decrease constipation. According to the Mayo Clinic, fiber passes through the stomach, small intestines and colon relatively undigested. The two types of roughage necessary for digestive health are soluble and insoluble.

Soluble Fiber

• Soluble fiber dissolves in water and can be found in many fruits, grains, berries and beans. According to Medline Plus, a publication from The National Library of Medicine, soluble fiber can help prevent heart disease by lowering cholesterol. Correspondingly, based on findings by the Food and Drug Administration, populations that are low in fat and high in fiber and plant food intake tend to have a lower risk of cardiovascular disease. According to the American Heart Association, oats are higher in soluble fiber than other grains. The association recommends eating apple pulp, peas, citrus, beans, strawberries, oatmeal, psyllium and rice to increase your soluble roughage intake.

Insoluble Fiber

• Roughage in the form of insoluble fiber can make you feel fuller more quickly, so you are less likely to overeat. This can lead to a decrease in risk of obesity and contribute to optimal cardiovascular health. Because insoluble fiber increases stool bulk, it can relieve constipation by helping move foods more easily through the bowel. Foods such as wheat bran, Brussels sprouts, cabbage, cauliflower, nuts and most grains and whole wheat breads contain high levels of insoluble fiber.

Recommendations

• Dietary guidelines from Colorado State University as of 2010 recommended eating 14 g of fiber for every 1,000 calories consumed. Try adding nuts to a salad or eating raw vegetables throughout the day to increase your fiber intake. Vegetable and fruit juices contain some fiber, but watch out for added sugar and sodium added to some of these drinks. The American Heart Association recommends eating six to eight servings of grain and eight to 10 of vegetables and fruits daily for a healthy bowel. Fiber intake should fall in the range of 25 to 35 g daily for a healthy diet.

Considerations

• Labeling of foods may be inconsistent with what they actually contain, so you may not be getting as much fiber as you think you are. To honestly claim that they lower cholesterol, foods must contain at least 0.6 g of soluble fiber according to Colorado State University. Look for food products that contain more than 5 g per serving for a good high-fiber content. Anywhere from 2.5 to 4.9 g per serving is a good source of fiber and at least 2.5 g is a moderate amount. Eating raw fruits and vegetables and avoiding processed foods will help ensure you get recommended roughage amounts in your diet.