By Tim Dannehy
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Dietary fiber intake is an important element for preventative medicine. It is estimated that North Americans consume less than 50% of the recommended amount of fiber required for optimal health. Federal dietary guidelines recommend that we consume 14 grams of fiber for every 1,000 calories of food that we eat.
What is fiber?
Fiber or roughage is the indigestible part of fruits and vegetables. It is very important for digestion and also promotes healthy gut bacteria. Fiber comes in 2 forms that are discussed below.
Soluble fiber
Soluble fiber dissolves in water. After ingestion it absorbs water and becomes a viscous gel-like material. Soluble fiber absorbs toxins and fats aiding in the elimination of these substances and preventing their absorption from the intestines and into the bloodstream.
Insoluble fiber
Insoluble fiber does not change form after ingestion. It therefore represents foods that pass through the digestive system and colons without breaking down or dissolving in water. Insoluble fibers play several roles, such as regulating the level of PH (acidity) in the intestines, pushing more toxic wastes via the colon and preventing diseases such as colorectal cancer.
What are the benefits of fiber?
There are many benefits to a high fiber diet that include:
Reduces bad cholesterol- Soluble fiber has been shown to lower total and LDL (bad) cholesterol. It can also reduce blood pressure and inflammation, which can have a protective effect on heart health.
Controls blood sugar spikes- Fiber slows the absorption of sugar from the intestinal tract, which helps normalize blood sugar levels and prevents rapid spikes in blood glucose levels. High fiber diets are associated with a decrease risk of Type 2 diabetes.
Helps with weight loss- High fiber foods give a feeling of fullness and satiety and usually take longer to eat. This gives the body the necessary 20 minutes to recognize that we are full. Diets that are high in fiber are also less energy dense, meaning the same volume of food contains less calories. Another bonus is that fiber binds to fat and can inhibit absorption. A recent study showed that just 5 grams per day flaxseed fiber when taken as a liquid can inhibit enough fat absorption that would equate to a 3.5 pound weight loss in one year.
Lowers risk of certain cancers- Adequate fiber intake of 30 grams per day has also been shown to reduce the risk of breast and colon cancer.
Here are some good sources of fiber
-Whole-grain products. Bonus tip: Switch from bread to whole grains wraps. There are many brands that contain 13 grams of fiber, but only 100 calories per wrap. Compare that to 2 slices of bread that provide only 6 grams of fiber and 200 calories.
-Fruits and Vegetables
-Beans, peas and other legumes
-Nuts and seeds
In conclusion, fiber binds to and helps excrete toxins and fats. It also reduces cholesterol and your risk of Type 2 diabetes, heart disease and cancer. Most North Americans do not get enough. Increasing your intake of fruits, vegetables, legumes and nuts can help you achieve the optimal 30 grams per day necessary to get these benefits. Supplementing with a psyllium fiber like Metamucil can also assist you. One teaspoonful in water will provide 6 grams of fiber. Make sure to buy the one with no sugar added.
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