Ensuring You Get the Fiber You Need
All fiber comes from plants in the form of vegetables and grains. Fiber along with adequate fluid intake is important for proper GI functioning and overall health.
Benefits of a High Fiber Diet
Bowel Regularity
A high fiber diet promotes regularity with a softer, bulkier and regular stool pattern. It decreases your chance of constipation and normalizes bower movements. This decreases the chance of hemorrhoids, diverticulosis and perhaps colon cancer.
If you have loose stools, fiber may help to solidify the stool because if absorbs water and adds bulk to the stool.
Cholesterol and Reduced Triglycerides
The soluble fibers may help reduce cholesterol levels by lowering low density lipoproteins when used on a regular basis. Psyllium husk and prebiotic soluble fiber will also reduce cholesterol. They may also reduce the incidence of coronary heart disease by reducing blood pressure and inflammation.
Colon Polyps and Cancer
Research suggests that a high fiber diet likely reduces your risk of developing colon polyps and colon cancer. Researchers are looking at how different types of fiber may prevent disease of the colon.
Blood Sugar
Soluble fiber can slows the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber on a regular basis can reduce the risk of type 2 diabetes.
Achieving Healthy Weight
High fiber foods tend to be more filling and give a sense of fullness sooner so you tend to eat less and stay satisfied longer. High Fiber foods take longer to eat and are less energy dense- so they have fewer calories for the same amount of food.
Bacteria and the Function of the Colon
One additional role of the colon is to provide a home for an enormous number of micro-organisms, mostly bacteria. This Bacteria is essential to health and body function. Recent research has shown that these bacteria play a major role in keeping the colon wall itself healthy. The good bacteria promote strong immune system for the body. New medical research has shown that the bacterial makeup in the colon in overweight people is abnormal and play a role in obesity and increased calorie absorption. Research is showing prebiotic fibers will help change this hormonal balance in a favorable way. Soluble fibers in the diet are effective in stimulating the growth of good colon bacteria
Types of Fiber
This fiber does not dissolve in water. It retains water and in so doing, helps to promote a larger, bulkier and more regular bowel activity. This may be helpful in preventing disorders such as diverticulosis and hemorrhoids. Sources of insoluble fiber are:
- whole grain foods- wheat, wheat bran , brown rice
- nuts and seeds
- beans and lentils
- root vegetables -potatoes , parsnips and carrots.
- the skins from most fruits from trees such as apples, bananas and avocados
- many green vegetables such as green beans, zucchini, celery and cauliflower
- some fruit plants such as tomatoes and kiwi
This type of fiber dissolves in water. These fibers are fermented or used by the colon bacteria as a food source or nourishment and promote “good bacteria” . Soluble fiber is present in some degree in most edible plant foods, but the ones with the most soluble fiber include:
- legumes such as peas and most beans, including soybeans
- oats, rye and barley
- many fruits such as berries, citrus, plums, apples, bananas, and pears
- certain vegetables such as broccoli and carrots
- most root vegetables
- psyllium husk supplements
This fiber does not dissolve in water. It retains water and in so doing, helps to promote a larger, bulkier and more regular bowel activity. This may be helpful in preventing disorders such as diverticulosis and hemorrhoids. Sources of insoluble fiber are:
- whole grain foods- wheat, wheat bran , brown rice
- nuts and seeds
- beans and lentils
- root vegetables -potatoes , parsnips and carrots.
- the skins from most fruits from trees such as apples, bananas and avocados
- many green vegetables such as green beans, zucchini, celery and cauliflower
- some fruit plants such as tomatoes and kiwi
How Much Fiber is Enough?
The amount of fiber in food is measured in grams. National nutritional authorities recommend the following amounts of dietary fiber daily.
Men: 30-38 grams daily
Women: 21- 25 grams daily
Tips to Increase Your Fiber Intake
As noted, healthy fiber is only found in plants. The three major categories are whole grains, fruits and vegetables. Here are some tips on how to increase your fiber intake:
- Read labels: Look for products where whole grains are the first word on the label. Check out the calories and the amount of fiber in a serving.
- Choose products that contain whole grains
- Eat beans, peas, lentils daily
- Consume fruits and vegetables daily and include eating fruits and vegetables with skin intact when possible
- Choose unrefined grains and cereal products
- Use beans, peas and lentils as a substitute for meat
- Eat unsalted nuts, seeds, and dried fruits. These are healthy snacks to have on hand.
- Pick brown rice over white
- Avoid refined or processed foods- often low in fiber
- Add a few tablespoons of unprocessed wheat bran to your cereal
Whenever possible dietary fiber is preferable over a fiber supplement due to the additional nutrients these fiber packed foods can provide.