What’s the first thing that comes to mind when you hear about fiber? Is it the somewhat boring taste you think of? The cholesterol lowering effects? It’s ability to keep you regular? Sure, all together fiber may not be that exciting of a food, but the health benefits it offers should highlight it’s focus and could be touted as hero to keeping you well.
Fiber is essential to overall short-term and long-term health. It adds bulk, helps in controlling weight, aids digestion, lowers the risk of hemorrhoids, regulates blood sugar levels, and now is thought to play a role in the treatment and/or prevention of diabetes, heart disease (it lowers cholesterol levels), and diverticulosis (small pouches in the lining of the colon).
Despite all of the above benefits, the average American only consumes 10-15g of fiber a day, while the recommendation is 20-35g per day! The Institute of Medicine recommends fiber intake according to age. Men 50 years and should get 38 grams of fiber daily, while women in that age group need 25 grams. Men 51 and over need 30 grams a day; women, 21 grams.
There are a few different types of fiber. Soluble fiber, the kind that dissolves in water and turns into a gel-like substance, slows the digestive process. When a water-soluble source such as oatmeal associates with water, the gel substance formed helps to slow the emptying of stomach waste into the small intestine that may prolong satiety and promote weight loss. The gel also latches onto the cholesterol in the diet and excretes it as waste with the stool which can effectively lower blood cholesterol levels for healthier heart function.
Insoluble fiber — the kind that doesn’t dissolve in water — helps to move food through the digestive system and increases the bulk in stools. This characteristic is the key to the health of your digestive system. As the bulk moves through the intestinal tract, it pushes against the intestinal walls, which causes the intestinal walls to “push back.” This pushing expedites the passage of waste through the intestines and acts as a “work out” for the digestive system. As the waste continues to move through, it tones the muscles of the intestinal walls and prepares for the exit of healthy, bulky stool. Without this intestine workout from insoluble fiber, waste can’t move through the intestines with ease and it causes constipation that could lead to hemorrhage or inflammation. That is why it benefits those who suffer from chronic constipation or irregular bowel movements.
Are you convinced it’s time to add more fiber to your fueling and health plan? Good. Keep in mind that dietary fiber comes from grains, vegetables, and fruits. Specifically, soluble fiber is contained in oats, peas, beans, apples, citrus fruits, carrots, strawberries, apple pulp, barley, and psyllium. Insoluble fiber comes in whole-wheat flour, wheat bran, rye, cabbage, turnips, apple skin, nuts, and many vegetables. Supplemental forms can be sprinkled on meals to improve their nutritional value. Below are examples of high-fiber foods and their content in grams provided by the United States Department of Agriculture.
Food Serving Size Fiber Content (in grams)
Split peas 1 cup 16.3 gm
Red kidney beans 1 cup 13.1
Raspberries 1 cup 8.0
Whole-wheat spaghetti 1 cup 6.3
Oat bran muffin Medium 5.2
Pear 1 medium-size 5.1
Broccoli 1 cup 5.1
Apple 1 medium size 4.4
Oatmeal 1 cup 4.0
Green beans 1 cup 4.0
Brown rice 1 cup 3.5
Popcorn 2 cups 2.3
Whole-wheat bread 1 slice 3g (check label)
Some notes…
1) Ease into it. Add more fiber each day. Eating too much fiber in a short period of time can cause stomach cramps, bloating, and gas.
2) Drink more Fluids! If you decide to systematically add fiber to your diet, do it gradually to reduce the likelihood of gas and diarrhea.
3) Fiber supplements (Metamucil, Citrucel, Fibercon) seem to be effective, but there is little research to support that claim. High-fiber foods are better because they contain vitamins, minerals, and other nutrients. Fiber One, the cereal, contains 14 grams of fiber — exactly the amount recommended earlier for every 1,000 calories consumed and more than half needed by most people on a daily basis.
Promising research is showing that fiber not only does the dirty work of digestion, but that it may be very important in preventing and treating a variety of diseases and conditions. What can you commit to this week, as a way to promote your health and add fiber to your plan?
Be well and eat your fiber! ~Meg @REJOOV
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