What is dietary fiber, why is it important, and how do you include the right amount of it in your diet? You may have heard about "roughage" which is another term for fiber. Although the ancient Greeks believed fiber was important to good health, modern researchers didn't study the benefits of fiber until the mid-20th century. This research was triggered by evidence showing that people who ate a very high fiber diet had a very low incidence of diabetes, gallstones, diverticulosis and colon cancer.
Fiber or roughage is the indigestible part of the plants that we eat. There are two main types of fiber, insoluble and soluble. Insoluble fiber is the kind that cannot dissolve in water and is found in the outer husks of whole grains, the skins of vegetables and fruit, and the leaves of plants. Soluble fiber is the kind that dissolves in water and is found in oat bran, beans, lentils, nuts and seeds, barley and the skins of vegetables and fruit.
Both types of fiber are important to our health and are often found in the same foods. They help us feel full when we eat, contributing to a healthy body weight. They feed the good bacteria in our digestive tract, promoting good digestion and preventing unhealthy bacteria from getting out of control and causing illness. Insoluble fiber acts like a broom in our intestine, removing built up waste and toxins from our bodies. It helps protect us against diseases such as irritable bowel syndrome, diverticulosis and possibly colon cancer. Soluble fiber absorbs cholesterol as it travels through the digestive tract, preventing the cholesterol from passing back into the bloodstream. Soluble fiber also helps regulate blood sugar by slowing the rate of blood sugar metabolism.
The Nutrition Facts on standard food labels in the USA recommend 25 grams of total fiber per day for a 2,000 calorie diet and 30 grams per day for a 2,500 calorie diet. Most Americans eat much less than this on a daily basis, and this is not good for our long-term health. Many health practitioners recommend that adults consume 40 to 50 grams of fiber daily for optimum digestive health and the prevention of certain chronic diseases, some of which have reached near epidemic levels such as diabetes. Take note of how much fiber you consume daily; just look at the food labels on what you are eating and you will see the number of grams of fiber per serving. If you are not consuming enough, increase your fiber intake slowly over a couple of weeks to avoid constipation, and be sure you are drinking plenty of water. Keep in mind that children need less fiber than adults. Mark Stengler, N.D. (in The Natural Physician's Healing Therapies, Prentice Hall Press 2001) recommends adding 5 to the age of a child to determine fiber requirements; for example, a 10-year-old child would require about 15 grams of fiber per day.
What foods are good sources of fiber? A ? cup of cooked black, pinto or kidney beans has about 5 grams of fiber. These are great in chili and soup. Lentils and peanuts are also good sources. Apples and pears have about 3 to 5 grams each depending on the size of the fruit. An artichoke has about 6 grams, and broccoli and spinach are also high in fiber (about 3 grams per ? cup serving cooked). Oatmeal (? cup measured before cooking) has about 5 grams of fiber; stir 2 tablespoons of ground flax seed into the cooked oatmeal and add another 4 grams of fiber to your breakfast. Flax seed has a delicious nutty taste. Pistachio nuts have about 3 grams of fiber per ? cup shelled; almonds are also a good source. A slice of whole wheat bread has 2 to 3 grams depending on the brand. Try sprouted grain bread, available in your grocer's freezer section, for a delicious alternative to regular breads.
Supplements may also help you get your fiber needs. Psyllium is an excellent fiber supplement. Look for a brand that does not have added sugar, coloring, flavoring or artificial sweeteners. Follow the directions on the package or stir 1 teaspoon into a bowl of plain low-fat yogurt and add a dollop of your favorite preserves. As you become more conscious of your fiber consumption and good fiber sources it will be easy to get the ideal amount in your daily diet.
Julie Harrison has been researching information on balanced diet and nutrition for over ten years. Her goal is to provide easy tips and current information about nutrition that will help others stay healthy. For more information on healthy eating please see TodaysHealthyLife.com TodaysHealthyLife.com
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