WHAT IS DIETARY FIBER?
Dietary fiber is found only in plant foods. It is composed of
a group of structurally related substances: cellulose,
hemicelluloses, lignin, gums and pectins. Good sources of
dietary fiber include whole grains, vegetables, fruit, nuts and
seeds. Meat, fish, poultry, eggs, dairy products, fats, oils
and sugar contain no dietary fiber.
WHY SHOULD WE INCLUDE DIETARY FIBER IN OUR
DIETS?
Some of the benefits of dietary fiber are to increase fecal
bulk, soften stools, stimulate the healthy movement of foodstuffs
through the digestive tract and assist the muscles of the digestive
tract. Consuming high fiber foods thus may help prevent and
treat constipation. In addition, researchers have shown that
dietary fiber can play an important role in the prevention or
treatment of various diseases and disorders. These include
obesity, diabetes, cardiovascular disease, colon cancer,
diverticular disease and irritable bowel syndrome, as well as
constipation.
WHAT ARE SOLUBLE AND INSOLUBLE FIBERS?
Dietary fiber is frequently classified as soluble or
insoluble. Soluble fibers dissolve in water and consist of
pectins, gums and some hemicelluloses. Insoluble fibers do
not dissolve in water and consist of cellulose, lignin and some
hemicelluloses. Soluble fiber has been shown to be effective
in reducing the risk of cardiovascular disease and diabetes by
reducing total blood cholesterol and regulating blood sugar
levels. Insoluble fiber has been shown to be effective in
reducing the risk of colon cancer, preventing diverticular disease
and treating constipation.
WHAT ARE SOME SOURCES OF SOLUBLE AND
INSOLUBLE FIBERS?
Ideally, we should incorporate both soluble and insoluble
fibers in our diets. Good sources of soluble fiber include
oats, barley, legumes (dried beans and peas) and some vegetables
and fruits. Good sources of insoluble fiber include whole
grain products (breads, cereals, rice, pasta), nuts, seeds and some
vegetables.
HOW MUCH DIETARY FIBER SHOULD WE CONSUME
EACH DAY?
Experts are now recommending a dietary fiber intake in the
range of 20 - 35 grams/day for the healthy adult. The average
American consumes between 10 - 20 grams/day - well below the
current recommendations.
CAN PROBLEMS ARISE FROM EATING TOO MUCH
DIETARY FIBER?
Yes. Dietary fiber, if increased suddenly, can cause
gas, diarrhea and bloating. It should be added gradually,
allowing time for your body to adjust to the extra fiber. For
example, begin by increasing your fiber intake to 20 grams/day;
allow a few days for adjustment, and then increase it to 25
grams/day. As you add fiber to your diet, it is very
important to drink plenty of fluids, since fiber draws water into
the intestines. Health care providers recommend at least
eight glasses of water each day. Although excessive intakes
of dietary fiber may interfere with the absorption of some
nutrients, moderate intakes (i.e., 20 - 35 grams/day) do not appear
to pose a problem for the healthy adult.
Sources of
Fiber
| Soluble Fiber |
Insoluble Fiber |
| oatmeal
oatbran
nuts and seeds
legumes
dried peas
beans
lentils
apples
pears
strawberries
blueberries
|
whole grains
whole wheat breads
barley
couscous
brown rice
bulgur
whole-grain breakfast cereals
wheat bran
seeds
carrots
cucumbers
zucchini
celery
tomatoes
|
Article: FOCUS ON FIBER
Fiber Info And Products
Supplements Containing
Fiber:
Pure Fiber Products |
