Fiber 101

Virtually no Calories…SIGN ME UP!

What’s the name of this food? It is actually a component of the complex carbohydrates we have been encouraged to eat. FIBER!!

Clearly, a diet rich in complex carbs like starches and fibers supports efforts to control body weight, but it can also prevent heart disease, cancer, diabetes and GI disorders.

What is the text book definition of fiber you ask?

They are structural parts of plants and are found in all plant based foods. They are the non-starch carbohydrates that are not digested by human digestive enzymes; however some are digested by GI tract bacterium… which brings up an interesting point!  We have good bacteria that live in our intestine. Those little buggers must be fed properly for us to be healthy.  Their food of choice….fiber!

There are 2 categories of fiber; soluble and insoluble. They each offer unique health benefits. 

Soluble fiber is indigestible food parts that are a type of gummy fiber that dissolves in water to form a gel. It helps to lower cholesterol levels by binding to some of the dietary cholesterol in the digestive tract and eliminating it as waste.  It also slows the time it takes food to leave the stomach; therefore slowing down glucose absorption…which is good for people with diabetes, as it helps to control their blood sugar (glucose).

 Sources of soluble fiber: apples, blueberries, pears, oranges, grapefruits, figs, carrots, beets, okra, varies other vegetables, oats, barley, beans, peas, lentils.

Insoluble fiber is indigestible food parts that do not dissolve in water. It gives structure to plants cell walls…kind of like the skeletal system of a body. It doesn’t change much as it goes through the GI tract. This type of fiber acts like a sponge…soaking up several times its weight in water. Insoluble fiber adds bulk to the stool (poop:-)…which causes it to move faster through the intestine…which helps prevent constipation. This is a good thing…because as it speeds through the colon it doesn’t have time to sit around allowing potentially harmful junk to come in contact with the intestinal wall. I like to imagine small tumble weeds passing through keeping the walls nice and pink. I call this type of fiber…the scrubbing bubbles of the colon.

Sources of insoluble fiber: bran, whole-wheat breads & cereals, berries, brown rice, prunes, pears, brussels sprouts, cabbage, broccoli, carrots, spinach, potatoes, nuts, seeds, beans.

Most health organizations agree that fiber is an important part of a healthy diet. The average recommendation suggests 20 to 35 grams of fiber a day. The grocery store produce section and a few of the shelves are filled with products that can help you achieve the recommended goal. Fiber One is my cereal of choice…it’s brimming with 14 grams for fiber in ½ cup serving!

If your resolution for 2010 is to drop a few pounds, remember the bulk from fiber helps you feel full and satisfied at mealtimes; this could mean you are likely to EAT LESS. Also, high fiber foods also take longer to chew. It may take you 30 minutes or more to eat your food. In general, foods high in fiber are typically low in fat & sugar and are a good source of vitamins and minerals.  

Take home message: WHOLE FOODS ARE BEST! Scientist can’t say for sure if fiber alone is responsible for reduced health risks. YOU know…getting your fiber from a jar and mixing it in a glass of water…!

Synergy is most likely the reason it works. Think about this…high fiber foods also contribute antioxidant vitamins and other substances that may offer protection from disease…things researchers have not even discovered yet. 

An Adequate intake of fiber:

            Fosters weight management

            Lowers blood cholesterol

            May help prevent colon cancer

            Helps prevent and control diabetes

            Helps prevent and alleviate hemorrhoids

            Helps prevent appendicitis

            Helps prevent diverticulosis

The 911 (emergency) or 411 (information) or 101 (just the facts) on FIBER!

Le Greta