The nutrient called fiber

By SA Tripi ––

What is dietary fiber, and do we eat enough of it? Fiber is the non-digestible part of plants (they are wholly or partially indigestible when eaten) that are comprised mostly of complex carbohydrates. Plant foods are high in carbohydrates and fiber, low in fat and dietary acids, and contain zero cholesterol. Foods containing a high amount of carbohydrates: whole grains, fruits and vegetables. Animal foods contain no dietary fiber.

There are three types of fiber. First is soluble. This type of fiber dissolves in water and other bodily fluids. It slows digestion, which makes it take longer to absorb glucose (sugar) from the foods that you eat. It helps lower your LDL (bad) cholesterol and that can help manage diabetes. Great foods with soluble fiber: Oatmeal, nuts, beans, apples and blueberries. The skins on your fruits and veggies are very good for you too.

Second is insoluble fiber and it does not dissolve in water. It remains almost whole as it passes through your digestive tract. Since fiber is not digested it needs to be eliminated. This type of fiber is found in whole wheat bread, brown rice and green leafy vegetables, especially kale. Insoluble fiber makes you feel full without overeating which helps in hunger reduction and weight loss.

There is a third type of fiber: prebiotic fiber. This is a fiber that is a good food source for microorganisms in your gut. It finds its way to your colon and it is more or less intact. Microorganisms use that fiber, ferment it, and in the end, it nourishes your colon cells.

If you feel that you aren’t able to get enough fiber from your foods, there are always supplements that you can take: Metamucil is very popular but if you go the supplement route, do research to see what is best for you because they are not all created equal.

Americans eat about 16 grams of fiber a day. The recommendation is 25 to 30 grams. Why aren’t Americans eating the fiber that they need? One reason is that people seem to cook less and go to restaurants more. And when we do that, we seem to like to eat things that we might not cook for ourselves. We seem to stay away from the healthier fare and go straight for fiber free comfort foods.
If you eat canned or frozen foods at home, look at the labels. They will tell you how much fiber is contained in the item(s) you are buying. The figure on the label is based on a 2000-calorie daily intake.
Obese people eat less fiber than people who are not obese. Eating more fiber will help people lose weight and body fat. Fiber fills you up, not out. It may also be a factor in reducing breast cancer risk and it could very well promote healthy aging.

It is amazing how much fiber there is in so many different foods. You don’t have to eat just fruit, vegetables and grains. Go for a burrito and salsa! Live dangerously and have a margarita with that meal.

Sources: Sources: Dean Ornish, MD; Health Inc.; Web MD; The Atlantic

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