What's All the Fuss About Fiber?
(First appeared in the Sandusky Tribune)By Dr. Kerrie Saunders, PhD
www.DrFood.org
www.DrFood.myArbonne.com
Getting enough fiber in your diet helps provide optimal health and prevent many common diseases. Fiber is a type of carbohydrate that the human body cannot break down. Although it is not digested or metabolized like vitamins and minerals, it serves other important functions. For example, fiber helps provide a type of 'time release' of vitamins, minerals, fats, and sugars during digestion - helping to optimize the metabolism of these nutrients, and also to prevent blood sugar swings. Fiber found in foods provides a feeling of satisfaction, which can help prevent overeating, too. Fiber is the substance that gives the 27-30 foot human intestine muscle something to grab onto, helping to move waste along, thereby helping to prevent colon cancer.
We need both types of fiber in our diet, soluble and insoluble. Both types are found only in plant foods - like fruits, vegetables, whole grains (quinoa, rice, amaranth, wheat, rye, barley, oats, spelt, millet, etc.) and legumes (beans, peas, lentils), nuts and edible seeds. Animals and animal products never contain fiber.
Soluble fiber helps lower blood cholesterol, especially the plaque-forming LDL cholesterol. Soluble fiber is like a sticky gum or gel, and it dissolves in water. Soluble fiber can also help control diabetes, by helping the hormone insulin to work more efficiently. When the food is released into the intestine at a normal rate, the blood sugar is kept from rising rapidly, usually allowing diabetes patients to take less medication. Pectin, a type of soluble fiber, binds to fatty substances in the digestive tract, keeping some fat from being absorbed.
Insoluble fiber is also called roughage, and it is a coarse material that does not dissolve in water. It is an important aid to healthy bowel function, because it swells and softens the stool, stimulating the intestinal muscle to move the waste along. This helps to prevent constipation. By moving waste through the colon, insoluble fiber decreases the time that potentially harmful substances in food waste linger in the intestines and come in contact with the intestinal lining. Insoluble fiber also helps with weight control because it binds to water, creating bulk that makes you feel full.
How Much Fiber Do I Need?
The healthy adult body needs about 30-35 grams of fiber a day. Unfortunately, most Americans eat less than half the recommended fiber intake per day. A child's daily fiber requirements can be calculated by adding five to the age of the child. For example, a three year old child needs 3+5=8 grams of fiber each day.
If you're not getting enough fiber, remember that adding a variety of whole, plant food sources is your best bet. While adding a fiber supplement can be better than skipping it altogether, whole food is the goal. Remember that packaged commercial 'bran' products (muffins, chips, waffles), often contain very little bran. Packaged products may also be high in fat, sugar, and sodium, so read your labels carefully. Processed foods, like enriched breads and crackers, almost always have most of the fiber removed, so reach instead for the whole grain variety. You can also purchase fresh, organic produce to eat raw and unpeeled whenever possible.
Symptoms of Low Fiber Intake
Along with the complications listed above, inadequate fiber intake will usually result in unhealthy bowel movements. A healthy bowel movement should occur 2-3 times per day, with no straining. It should take about as much time to eliminate as the urination. A bowel movement should never hurt, cause hemorrhoids, or lead to bleeding. Diarrhea and constipation are indicators that something is going wrong. Remember, there is no fiber in any animal, fish, or bird flesh, meat, milk, fluid, or egg. To maximize the benefits of cholesterol-lowering fiber, exercise regularly, and do not smoke.
If you are eating the general recommendation of about 30-35 grams of fiber a day, and you experience constipation or cramping, be certain you are drinking about 8 glasses of water daily. Adding too much fiber in diet too quickly can cause constipation, diarrhea and bloating, intestinal gas and other digestive discomforts. These side effects usually go away after a short period, especially when you drink adequate amounts of water. Introduce more high-fiber whole foods into your diet gradually to avoid digestive discomfort. If problems persist, see your physician at once.
About Supplements:
Natural, whole, and unrefined plant food sources are your best bet for overall health and prevention of nutrient deficiency. If you are considering a nutrient supplement or prescription, always work together with your doctor (or with a dietitian) to determine the correct dose. If you do decide to take a fiber supplement, be certain to drink the recommended amount of water. Remember -- if you have kidney, liver, digestive, or other serious illness, you will need to be especially careful of supplementation.