The importance of fiber—true or false

  • By Shelly Webb
  • June 8, 2010
  • 1930
                        
Why do we constantly hear about how essential fiber is for our health? Well…because it is. At least that’s what practically every nutritionist, dietician and doctor under the sun says. But why is fiber so helpful in maintaining a healthy body? Unlike other food components such as fats, proteins or carbohydrates fiber isn’t digested by your body. Because of this unique trait, fiber passes relatively intact through your stomach, small intestines, colon and then out of the body. So since fiber is on a fast track in and out, how does it help the body? “There are actually two very important types of fiber and each has its own role,” explained Carol Denbow, Pomerene Hospital registered Dietician. “First, there is soluble fiber, which attracts water and turns to gel during digestion. This slows digestion and the rate of nutrient absorption from the stomach and intestines. Soluble fiber can also help lower blood cholesterol and glucose levels. There is also another type of fiber called insoluble fiber which adds bulk to the stool and may aid in increasing the speed in which food passes through the intestines.” According to Denbow, a high-fiber diet has many benefits. High fiber will normalize bowel movements, help maintain bowel health, lower blood cholesterol, control sugar levels and even help with weight loss. “Fiber is actually a carbohydrate that is not digestible,” she said. “It, therefore, provides no significant calories. Fiber does, however, cause digestion to slow down, so it makes you feel fuller longer. The longer you feel full, the less likely you are to munch. The opposite is true of simple sugars; they absorb very quickly, spike blood sugar, then drop, allowing you to get hungry very quickly after a snack. A high fiber snack is an excellent way to help with weight loss.” In addition to good bowel health and aiding in weight loss, there is some evidence that shows dietary fiber may help prevent colorectal cancer. However, early screenings and regular testing is still the number one way to prevent these diseases. “Fiber can be found in many foods,” Denbow added. “Since so many different foods contain fiber, finding some you really like shouldn’t be too difficult. High fiber foods include oats, barley, nuts, seeds, peas, beans, lentils, wheat and whole wheat products, whole grains, apples, carrots, citrus fruits and other vegetables. The average person needs about 14 grams of fiber for every 1,000 calories consumed, which equals about 21-24 grams for women and 30-38 grams for men.” Even though many breakfast bars do offer 35 percent of the daily recommended amount, Denbow believes the best source of fiber comes in the natural form. “The best natural sources of fiber are plant food sources,” she said. “Sources like vegetables, fruits, nuts, seeds, oats, barley and other foods we’ve discussed. Today there are many manufactured foods with added fiber, including fiber bars, fiber snacks and so on. Fiber does aid the body the same whether in foods, or added, because even added fiber still comes from plants. I prefer natural high fiber foods; however, a fiber bar can give a significant contribution to the daily diet. Many bars have 5-15 grams of fiber per serving. This could realistically provide 25-50 percent of daily fiber and is good if you’re on the go or in a hurry.” Adults aren’t the only ones that need fiber in their diet. Denbow said that children of all ages need fiber to maintain optimal health. “For children, you need to take the age in years and add 5-10 grams to that age to figure out how much fiber they need,” she said. “For example a six-year-old would need 11-16 grams (add 5 or 10 to 6) per day.” If you find it difficult to squeeze in the right amount of fiber, try these ideas: Choose a high fiber breakfast cereal with five or more grams per serving, anything with “bran” or “fiber” in the name. Switch to whole grains for your breads and buns. Try brown rice or wild rice instead of white. Substitute whole wheat or whole grain pastas like macaroni and spaghetti; the taste is almost identical to the regular pasta, but the fiber difference is huge. Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber. High-fiber foods are definitely important for your health, but remember too much fiber, too quickly can cause intestinal gas, bloating and cramping. Increase your fiber gradually over a period of a few weeks. This will allow your body to get used to the fiber and the way it works.


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