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Know Your Fiber FactsBy Dr. Donald L. Hayes Dietary fiber, often referred to as "roughage," is the edible portion of plant cell walls that is resistant to digestion, but is an extremely beneficial component of our diets. Fibers such as vegetables, fruits, nuts, and whole grains also have high amounts of vitamins and minerals necessary for healthy body function. And of course, a huge side benefit of eating foods rich in fiber is that they taste good! Not only does fiber help ward off many diseases, but it's also been shown to aid in weight loss by reducing food intake at meals. This is because fiber-rich foods take longer to digest and thus result in an increased feeling of fullness and satiety. In addition, the more gradual absorption slows the entrance of sugar into the bloodstream, thereby preventing large blood glucose and insulin spikes that can lead to binge eating. Soluble vs. Insoluble There are two types of fiber: soluble and insoluble. Both soluble and insoluble fibers are undigested, meaning they are not absorbed into the bloodstream. Instead of being used for energy, fiber is excreted from our bodies. Although neither type is absorbed by the body, they do have different properties when mixed with water, hence the designation between the two. Soluble fiber is "soluble" in water; when mixed with water, it forms a gel-like substance and swells. Soluble fiber has many benefits, including moderating blood glucose levels and lowering cholesterol. Pectin and gums are among the better known soluble fibers. Advantages of consuming soluble fiber include the production of salubrious compounds (antioxidants, anti-aging and anti-carcinogenic compounds) during the fermentation process. Insoluble fiber does not absorb or dissolve in water; 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. Cellulose and lignins are two insoluble fibers. Among the advantages of eating insoluble fiber is its ability to increase bulk and therefore soften stools and shorten transit time through the GI tract. Due to the overlap in function between the two types of fiber and the difficulty in measuring each type, the National Academy of Sciences is recommending that the terms soluble and Insoluble gradually be eliminated and replaced by specific beneficial effects of each fiber. Thus. you may hear less about soluble vs. insoluble fiber in the future. Foods Rich In Fiber
How Much Fiber Do We Need? There is no recommended daily allowance (RDA) for fiber, but the American Dietetic Association recommends eating 20-35 grams of dietary fiber per day or 10-13 grams for every 1,000 calories in the diet. The average American significantly falls short of the recommended amount of fiber, consuming on average only 5-10 grams per day. When making a food choice decision, don't worry about choosing a specific type of fiber; eating enough fiber is more important! Since dietary fiber is found only in plant products (fruits, vegetables, nuts, whole grains and legumes), these are essential to a healthy diet If you eat at least 6-9 servings of fruits and vegetables and six servings of grain products per day (at least three of which are whole grains), you are very likely meeting your fiber requirements. Ways to Increase Fiber Intake
Take-Home Points
Find Your Favorite Fiber Need to add more fiber to your diet? Here’s a list of popular fibrous foods along with their contribution to that 25-35 gram daily recommendation for fiber intake, courtesy of the Mayo Clinic:
Donald L. Hayes, DC, graduated from Western States Chiropractic College in 1977 and is the author of five health and wellness books including his latest, Weight Loss to Wellness. To learn more, visit www.greensfirst.com. | ||||||||||||||||||||||||||||||||||||||||||||||||||||
