Food for Thought
Fiber! Essential for a healthy diet
Dietary fiber comes in two type— soluble and insoluble. Soluble fiber dissolves in water forming a gel-like material. Insoluble fiber does not dissolve in water and promotes the movement of material through our digestive system. Soluble fiber can be found in foods like oats, beans, peas, apples, carrots, and citrus fruits. Insoluble fiber can be found in foods such as cauliflower, potatoes, whole-wheat flour, and nuts. Fiber comes only from pants, so we need to include plant sources in our diets to ensure we are getting enough fiber.
So, why is fiber good for our health? Unlike proteins, carbohydrates and fats—which break down in our bodies and get absorbed—fiber is not digested by our bodies. It instead passes relatively intact through our digestive track. This is why it is best known for its ability to prevent or relieve constipation. However, fiber can provide other health benefits such as helping to lower the risk of diabetes and heart disease by helping to maintain a healthy weight.
Benefits of a high-fiber diet include:
Maintaining or achieving a healthy weight. High-fiber foods tend to add bulk and therefore increase our feeling of fullness, and because plants tend to be fibrous they often require more chewing, which is another factor that contributes to feeling more satisfied or full.
Contributes to blood sugar regulation. Fiber, particularly soluble fiber, can slow the absorption of sugar and thus improve blood sugar levels and prevent large spikes and dips in blood sugar.
Lowering of cholesterol levels. Fiber found in oats, flax seed, bran, and beans helps by lowering low-density lipoprotein (the “bad” cholesterol). Some studies have shown that high-fiber foods may help in reducing blood pressure and inflammation.
Bowel health. Fiber increase the size and weight of our poop and softens it. A “bulky” poop is easier to pass, decreasing our chance of constipation. Fiber may also help to solidify loose or watery poop because it absorbs water and adds bulk. Studies have found that high-fiber diet lowers the risk of colorectal cancer and reduces the risk of developing hemorrhoids.
Our best choices for fiber come from fruits, vegetables, whole-grains, beans or other legumes, nuts and seeds. Both blackberries and raspberries are some of the most fiber dense foods containing 8 grams of fiber per serving. Fiber is found in the skins, seeds and membranes of plants. Peeling fruits and vegetables discards valuable fiber; juices often have very little fiber—meaning whole fruits and vegetables are the greatest source of fiber. Some foods such as yogurt, ice cream, cereal, and granola bars may have fiber added. However, some people complain of “gassiness” after eating food with added fiber. Here are some tips for adding more fiber to our diets:
Switch to whole grains such as brown rice, whole-wheat pasta, or wild rice. Look for breads that list whole wheat or whole-wheat flour as the first ingredient on the label.
Substitute whole-grain flour into homemade baked goods or add oatmeal to muffins or cookies.
Beans, peas, and lentils are great sources of fiber! Nachos with beans, whole-wheat tortilla chips, and fresh veggies in salsa is a great way to sneak in some additional fiber.
Remember adding too much fiber too quickly can lead to gas, bloating, and cramping. It’s best to increase daily fiber intake gradually over a few weeks to allow natural bacteria in our digestive systems to adjust. Also, when adding fiber to our diets it’s important to drink plenty of water as fiber works best when it absorbs water. Folks with digestive conditions should consult their doctors on how much fiber they should be consuming, and whether a supplement would be helpful.