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| Photo courtesy of Food explorer RD |
Fiber is a substance
found in all plant-based foods. Most fiber is not digested or absorbed.
It stays in the intestine where is helps the digestion of other foods. There
are two kinds of fiber: soluble and insoluble. They both play an essential
role in our health. Dietary fiber includes both soluble and insoluble fibers.
Soluble fiber is a
substance that is made of carbohydrates and pulls in water to form a gel in the
digestive tract, bulking up the stool. It helps to bring down cholesterol
levels, prevent heart disease and stroke, and improve glucose tolerance in
those who have diabetes. Common examples of soluble fiber are fruits, oats,
barley, and legumes (peas and beans). Soluble fiber is also the type of fiber
that is common in many over-the-counter laxatives. Pectin and the soft parts of
fruits, dried beans are other examples of soluble fiber.
Insoluble fiber is a
substance that comes from plant cell walls and does not dissolve in water. It
can be found in peels of fruit, wheat, rye, and other grains (eg: wheat bran).
Insoluble fiber acts as a laxative and helps move the passage of foods through
the stomach, increasing stool bulk, consequently, helping reduce the risk for
hemorrhoids and diverticulosis.
Dietary fiber promotes
good “gut” health. Many studies show that dietary fiber relieves constipation
by adding bulk to stool and moving it faster through the intestines. It can
also relieve mild to moderate diarrhea, soaking up water in the digestive tract
to make stool firmer and slower to pass. Include dietary fiber with your daily
meals to care for your gastrointestinal tract.
There are other diseases
that may be better controlled by increasing the amount of fiber in your diet.
Soluble fiber such as psyllium, pectin, guar gum, flaxseed, and oat bran can
help lower cholesterol. A high fiber diet may also help prevent type 2
diabetes, lower insulin, and blood sugar levels, and improve cholesterol and
triglyceride levels in people with diabetes. You may also reduce your risk of
developing Type 2 diabetes by with a high fiber diet. Eating more fruits,
vegetables, or whole grains helps you better manage your diabetes and
cholesterol levels.
Dietary fiber may help
you control your weight. Eating soluble fiber may make you feel more satisfied
so you eat less and lose weight. Another benefit of modifying your diet to
include more fiber is that it can help curb weight gain in the waist area.
Controlling your weight is a good way to manage your health and, overall,
prevent chronic diseases.
Be aware that fiber may not be helpful
for people with medical issues involving the intestines such as irritable bowel
syndrome, diverticulosis, or bowel obstruction. You will need to talk to your
doctor, dietitian, or health care provider if incorporating dietary fiber is
appropriate for you.
So, how much is required
per day?
The Institute of Medicine recommends
approximately 20-35 grams of dietary fiber daily. That’s equivalent to eating
4-6 large (3 ¼” diameter or 182g) apple, raw, with skin a day! It’s no wonder the average
adult in the US falls short of meeting the daily required dietary fiber. The
average eaten is only 15 grams of dietary fiber a day.
Here is another way to
show the daily dietary fiber recommendations for most healthy adults from the American Academy of Nutrition and Dietetics (AND):
Gender
|
Age
|
Recommended grams fiber/day
|
Men
|
50
years and younger:
|
38
|
Men
|
51
years and older
|
30
|
Women
|
50
years and younger
|
25
|
Women
|
51
years and older
|
21
|
How can you meet the
daily requirement for dietary fiber?
It involves planning! Plan to include dietary fiber sources as part of your every meal. Include a fruit and/or vegetable at each meal and snack. Eat more natural, whole foods like nuts, seeds, beans, lentils, fruits (with skin), and vegetables instead of eating processed foods. Remember that your health is your best investment. So, invest in foods that will keep you around stronger and longer!
Are you eating enough
fiber?
Take the Fruit/Vegetable/Fiber Screener to see if and by how much you need to improve.
Take the Fruit/Vegetable/Fiber Screener to see if and by how much you need to improve.
The United States
Department of Agriculture (USDA), Agricultural Research Service has a useful and comprehensive database
to check how much dietary fiber is in a particular food. Log on to their
website for the National NutrientDatabase for Standard Reference.
What other foods have
fiber? Check the Fiber Chart for other food sources of
fiber.
Below is a sample 1-day high fiber diet menu from Academy of Nutrition's Nutrition Care Manual for High-Fiber Nutrition Therapy. It will give you an idea of how to include fiber to your meals.
Below is a sample 1-day high fiber diet menu from Academy of Nutrition's Nutrition Care Manual for High-Fiber Nutrition Therapy. It will give you an idea of how to include fiber to your meals.
Breakfast
1/2 cup orange juice, with pulp
1/2 cup raisin bran
1 cup coffee
1 cup fat-free milk
(Approximately 250kcal, 11g protein, 3g dietary fiber)
(Approximately 250kcal, 11g protein, 3g dietary fiber)
Morning Snack
1 cup plain yogurt
2 cups water
(Approximately 130kcal, 13g protein, 0g dietary fiber)
(Approximately 130kcal, 13g protein, 0g dietary fiber)
Lunch
8 whole wheat crackers
1/2 cup kidney beans
1/2 cup soy crumble
1 apple (with skin)
2 cups water or sugar-free lemonade
1 1/2 cups chili
2 tablespoons shredded cheese
(Approximately 560kcal, 26g protein, 17g dietary fiber)
Dinner
1/2 cup fresh berries
2 ounces sliced chicken
1 cup brown rice
2 cups mixed fresh vegetables
1 cup hot tea
1 ounce tofu
(Approximately 345kcal, 17g protein, 14g dietary fiber)
(Approximately 345kcal, 17g protein, 14g dietary fiber)
Evening Snack
2 tablespoons almonds
1 cup hot chocolate
1 cup hot chocolate
(Approximately 300kcal, 13g protein, 5g dietary fiber)
Total nutrient value: approximately 1600kcal, 80g protein, 39g dietary fiber)
Total nutrient value: approximately 1600kcal, 80g protein, 39g dietary fiber)
Ready, set, go for more
fiber!
Increase dietary fiber
with caution. There are several forms of fiber, besides whole food forms. Fiber
is available as a supplement in the form of a tablet, capsule, or powder. It may reduce or delay your body’s absorption of certain medications. Take
fiber supplements under the supervision of your doctor or health care provider
as it may interact with medications.
Always drink 8 ounces of
water with fiber supplements. Hydrating well throughout the day is important
for avoiding constipation. Do not take fiber supplements if you have impacted
stool. Talk to your doctor or health care provider first before doing so.
Although consuming fiber is good, there are side effects if done too quickly. To help minimize side effects, slowly and gradually
increase dietary fiber until stools become softer and more frequent. Otherwise, it may cause gas or abdominal bloating.
Sources:
Fiber
AND Nutrition care
manual. High- fiber food list. How much do you need?
Patient information:
High-fiber diet (Beyond the Basics)
The blog content and information provided by
Food Explorer RD is provided for informational purposes only. It is not
intended nor recommended as a substitute for medical advice, diagnosis, or
treatment. Seek the advice of your own physician or other qualified health care
professional regarding any medical questions or conditions.
