Facts on Fiber

Fiber is a type of carbohydrate that passes through the digestive system without being broken down into nutrients. As fiber passes through the digestive system it can absorb large amounts of water in the bowels. This makes stools softer and easier to pass. Usually, an increase in fiber intake will relieve constipation within a few days. It also helps to relieve hemorrhoids because if stools are easier to pass, there is less straining. Of course, most of us are aware of these benefits of increased fiber intake but there are other benefits as well. For instance, did you know?

~ Because soluble fiber can have a positive affect on cholesterol and triglycerides, it may reduce the risk of heart disease.

~ When you eat fiber, food passes through the body more quickly. Studies have shown that harmful substances in some foods are prevented from affecting the colon, thus reducing the risk of colon cancer.

~ Increasing fiber in your diet helps your body regulate blood sugar thus reducing your risk of diabetes.

~ High fiber foods contain more bulk than low fiber alternatives. This can stave off hunger or satisfy hunger without a huge number of calories. (Think fruits and vegetables!)

The best sources of fiber can be found in whole grains, nuts and seeds, legumes, fruits, vegetables and fiber supplements. Here are a few high fiber examples:

~ Apples
~ Beans
~ Berries
~ Broccoli
~ Brussel Sprouts
~ Carrots
~ Cauliflower
~ Figs
~ Oranges
~ Pears
~ Peas
~ Prunes
~ Bran
~ Brown rice
~ Oatmeal
~ Whole wheat bread

Keep in mind that processed foods are often depleted of fiber. Foods made with white flour; including bread and pasta contain virtually no fiber benefit at all. Be sure to choose a fiber rich alternative like whole grain breads or pastas to maintain a healthy level of fiber intake. Also, it is important to remember to check food labels. Some “high-fiber” foods can be chocked full of sugar or salt.

If you plan to increase your fiber intake, take it slow! Introducing new high fiber foods over a two to four week period will reduce your risk of constipation. Also, eat a wide variety of fiber rich foods. Different foods have different fibers, which provide different benefits to the body. Drink plenty of water. It’s true you hear this all the time, but it is especially important when you are on a high fiber diet. Remember, fiber absorbs large amounts of water from the bowel and there must be hydration available for the fiber to work it’s magic. Lastly, if you are having trouble getting your daily intake of fiber, consider a fiber supplement like Clearly Fiber by Food Science Labs or Fiber Plus Caps or Powder by Yerba Prima.