The Magic of Fiber

The Magic of Fiber

Health & Wellness
Nutrition & Dietetics
Contributed byKrish Tangella MD, MBAOct 10, 2018

Dietary fiber is an essential nutrient for everyone’s diet. Dietary fiber is the indigestible portion or roughage of food from plants. Many people know that fiber is extremely important for our diets; however, few know the health benefits and the sources of fiber.

Why Fiber?

Studies have shown that a fiber-rich diet as part of a balanced eating pattern may help prevent some chronic diseases, like heart disease, diabetes, obesity, diverticulitis, constipation, and even some types of cancer. Also, a fiber-rich diet can help promote weight loss.

Soluble Fiber vs. Insoluble Fiber:

Soluble fiber – This fiber dissolves in water to create a gel-like substance, delaying the emptying of the stomach. Soluble fiber is able to bind to the fatty substance cholesterol and promote excretion, which seems to help lower LDL (“bad”) blood cholesterol. Glucose absorption is also slowed, which helps control blood sugar levels. 

Sources of soluble fiber include: peas, beans, oats, barley, apples with skin, oranges, prunes, strawberries, carrots, broccoli, and cauliflower.

Insoluble fiber – This fiber is known as “roughage” because it gives plants their firm structure. Insoluble does not dissolve in water, rather, acts as a laxative, aiding in the passage of food and waste through the gut. This prevents potentially harmful substances from lingering in the intestines. With water, insoluble fiber adds bulk to your diet and softness to your stool, preventing constipation. 

Sources of insoluble fiber include whole-wheat products, wheat bran, corn bran, some fruit (especially with skin) cauliflower, green beans, potatoes with skin, and broccoli.

How much fiber does one need?

The amount of total dietary fiber one should consume is between 25 to 35 grams from food, not supplements. The goal is to consume both soluble and insoluble fiber because both have equal importance in attaining a well-balanced diet.

Be careful to not overdo it. Though fiber does help with weight loss and heart disease, eating more than 50 to 60 grams of fiber can decrease the number of vitamins and minerals being absorbed in the body. Also, large amounts of fiber can result in gas, diarrhea, and bloating 

When increasing your fiber intake, do it gradually. A sudden increase in fiber can result in diarrhea and bloating. Lastly, be sure to drink water! Fiber teams up with water in order to have its magical properties.

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