First it was low fat, then low carb, and now it's high fiber!
This is great news. Most people do not get enough fiber in their diet. Hoeever, fiber has many health benefits. Here are some interesting fiber facts:
- Fiber is only found in plant foods and is considered a carbohydrate, though it is not absorbed by the body.
- Fiber exercises and tones the digestive tract. This prevents diseases like diverticulitis, constipation and hemorrhoids.
- Getting the proper amount of fiber can contribute to weight loss.
- Fiber aids in faster elimination, which can prevent toxic substances from sitting in the colon, possibly contributing to the prevention of colon cancer.
There are two types of fiber; soluble and insoluble. There are benefits to both types.
- Soluble fiber dissolves in water and forms a gel in the digestive tract. This type of fiber is also known as gum, pectin, and mucilage. It can be great for weight loss because it makes the body feel full by expanding as it mixes with fluids in the body. Soluble fiber also slows digestion so the body feels full longer. It slows down the absorption of simple carbohydrates (like sugar), preventing spikes in blood sugar, which makes it useful for diabetics. Beans, apples, psyllium husks, flax seeds and oats are great soluble fiber sources.
- Insoluble fiber does not dissolve in water; however, it can bind to water and minerals. It bulks up stool and is food for the good bacteria in the colon, aiding in the production of vitamin K. Insoluble fiber keeps the body eliminating regularly, which is helpful in getting toxins expelled from the body regularly. Brown rice, nuts, seeds, celery, most fruits and vegetables are good sources for insoluble fiber.
Most grains, fruits and vegetables contain both soluble and insoluble fiber.
Tip: Make sure you are drinking plenty of water when adding fiber to your diet. Fiber absorbs or binds to water, so you will need more water to stay properly hydrated.
Too much of a good thing.
Most people have trouble getting the proper amount of fiber in their diet, but too much fiber can cause problems too, including dehydration, inhibited mineral absorption and, in severe cases, malnutrition. It is important no to overdo fiber supplements.
Recommendations
Twenty to thirty-five grams of fiber is the daily recommended range. It is good to figure out how much fiber is in your diet by keeping a food diary for a few days. Slowly add fiber-rich foods and only supplement when necessary. Adding too much fiber too quickly can cause gastric problems like bloating, flatulence and abdominal pain. While these side effects are not dangerous, they can be very uncomfortable. Start with no more than one to three extra grams a day. Add more grams of fiber only when you are used to additional fiber you have been adding to your diet.
Tip: Add fiber to one meal at a time. A great place to start is breakfast. There are a lot of tasty high-fiber cereals on the market.
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