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Many of us have heard that fiber is beneficial to our health, yet few know exactly how and why fiber is helpful. One of the better changes you can make in your diet is to increase fiber intake both through increased vegetables and grains and with supplemental fiber.
Dietary fiber is important to human health and nutrition because of its role in regulating glucose and cholesterol absorption, detoxification/elimination, and promoting healthy bowel function by serving as a pre-biotic. Vegetables, nuts, whole grains and legumes are the best dietary sources of fiber - and are nutrient dense foods high in micronutrients, protein and antioxidants.
The bottom line: Fiber really is good for you. Eat a lot of it and often.
Source
Unfortunately, a relatively simple concept is mystified by advertisements announcing the miracle benefits of one fiber versus another. Even more unfortunately, very inexpensive fiber gets packaged, encapsulated and bottled for sale - making it very expensive to us. This marketing of expensive fiber distracts us from focusing on the most important - and least expensive - sources of fiber: vegetables!
Food Sources of Fiber:- High-fiber vegetables include many of the green leafy vegetables like kale, collard greens, chard, arugula, and even lettuces.
- Whole-grain sources of fiber include quinoa, barley, oats and rye.
- Legumes include beans like peas, soy, black, pinto and lentils.
- Quick sources of supplemental fiber include ground flax seed (freshly ground to preserve the oils present in the seeds), store-bought psyllium supplements (without the added colors or artificial flavorings that are frequently added), chopped nuts, and/or oat bran. All of these fibers can be sprinkled over salads, mixed in protein-shakes or water, or added to yogurt, salads and vegetable dishes.
Function; Reasons For Use
Dietary fiber is generally considered indigestible to humans, and is broadly classified as water-soluble and water-insoluble fibers.
Water-insoluble fibers bind or attract water, becoming very viscous and add bulk to the stool. This bulking helps maintain normal bowel function by acting as a scouring agent in the bowel.
Water-soluble fibers actually dissolve in water and are further altered by the bacteria in our intestines.
All fibers can slow the absorption of sugar and fat from food, and therefore help prevent spikes in blood sugar and blood fat after eating, possibly reducing the inflammatory response to food. Fiber can also prevent the absorption of some fat and cholesterol all together, lowering blood triglyceride and cholesterol levels.
Although dietary fiber is called 'indigestible', that is not entirely accurate. Although we do not produce the needed enzymes to digest many of the fibers we eat in our diets, many of the beneficial bacteria that live in our intestines are able to break down (ferment) fibers to the benefit of both the bacteria and to ourselves.
The bacteria that live in our intestines have important health functions, including helping to maintain normal nutrient absorption, immune function, and bowel function. Fibers provide important nutrition for these bacteria and are thus called pre-biotics. An example of a pre-biotic fiber is fructo-oligosaccharides (FOS), also known as inulin. A few examples of inulin-containing foods are: legumes, jicama, onions, and Jerusalem artichokes.
Fiber is further important in normal detoxification functions in the body. Our bodies are constantly breaking down (metabolizing) excess hormones, medications, synthetic food ingredients and environmental toxins. Much of this detoxification occurs in the liver. When the liver detoxifies these substances, the end products are frequently eliminated in the bile, a liquid substance made in our liver and secreted via the gall bladder into out intestinal tract.
When we eat a high fiber diet, the fiber from our meals binds these toxins and allows us to eliminate these waste products. Without a lot of fiber in the diet, these toxins can be reabsorbed, go back to our liver and need to be processed again. Requiring the liver to reprocess these toxins requires more energy and may result in higher levels of these toxins in the bloodstream.
One reason to use supplemental fiber, in addition to dietary fiber, is to create an acute bolus that will bind as much bile, conjugated hormones (excreted excess hormones), cholesterol and other unwanted substances as possible.
In physiological terms a bolus is "a rounded mass of food passing through the gastrointestinal tract". As a mass it picks up excess waste products and rids them from the body better. Fiber in food often is released more slowly into the small intestine, and while beneficial, works less effectively in removing large amounts of bile and its constituents.
Fiber, on the other hand, has few side effects and many benefits. Not only does eating fiber help lower your blood cholesterol levels, it also aids in blood sugar regulation, lowering of your hormone-dependent tumor and cancer growth, body weight regulation, and more.
An added side benefit of increased fiber will be improved satiety (feeling of 'fullness') after eating. Vegetarians and others who eat high fiber diets tend to eat less processed food and to eat overall healthier diets. Increasing fiber in your diet goes hand in hand with reducing total fat, saturated fats, and cholesterol. All of these in turn benefit your health and appearance.
Directions
While the typical American intake of fiber is between 5 and 10gm per day, the recommended intake is 25-30gm per day. And even more is needed when using fiber for pharmacological purposes. Somewhere in the order of 40-70gm of combined dietary and supplemental fiber works well in reducing health risks while minimizing any negative consequences of excessive intake.
Making the change to a high fiber diet should occur slowly, over weeks and months, in order to minimize gastrointestinal discomfort. For many switching from a diet consisting of processed foods to one full of vegetables, fruits, and whole grains will be a great start. Later, adding supplemental fiber can bring your daily intake above 40gm.
Many people need to increase their water intake when they increase their fiber intake to avoid constipation because of the water-binding/bulking effects of water-insoluble fibers.
Note: Similar to bile acid sequestrants, supplemental fiber should be ingested alone and separated from medications and nutritional supplements by two or more hours to limit any mal-absorption of essential nutrients.
Expected Outcome
Having regular blood panels taken, including a lipid profile, will allow you and your physician to monitor the positive changes taking place.
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Supplemental Fiber can help with the following: | | | | | Digestion |  Constipation | Psyllium is a popular fiber supplement which cleanses the intestines and promotes softer stools. It is a good source of both soluble and insoluble fiber. |
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Infections |
Yeast / Candida Infection| | Candidal toxins can be reduced by using a water-soluble fiber source such as guar gum, psyllium seed, or pectin, which can bind to toxins in the gut and promote their excretion. |
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Organ Health |
Diabetes Type II| | Higher fiber diets may have additional benefits for those people with diabetes, including reducing blood sugar, lowering insulin and lowering cholesterol. Researchers studied 13 diabetes patients whose daily dietary fiber intake was 50gm and recorded reduction in total cholesterol, triglycerides, pre- and post-meal glucose levels, and measures of insulin sensitivity compared to those on a 24gm per day diet. [Chandalia, M., et al., Beneficial effects of high dietary fiber intake in patients with type 2 diabetes mellitus. N Engl J Med, 2000. 342(19): pp.1392-8.]
Vegetables, whole grains, nuts and legumes (beans and peas) remain the single best sources of fiber in the diet and - not coincidentally - these same foods are recommended as the foundation for a healthy diet for people with diabetes. |
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KEY | | Likely to help |
GLOSSARY
Acute
An illness or symptom of sudden onset, which generally has a short duration.
AIDS
Acquired Immune Deficiency Syndrome. An immune system deficiency disorder that suddenly alters the body's ability to defend itself. The AIDS virus invades the T4 helper/inducer lymphocytes and multiplies, causing a breakdown in the body's immune system, eventually leading to overwhelming infection and/or cancer, with ultimate death.
Antioxidant (Antioxidants)
A chemical compound that slows or prevents oxygen from reacting with other compounds. Antioxidants are substances that protect cells from oxidative damage caused by molecules called free radicals. These chemicals can damage important parts of cells, such as proteins, membranes, and DNA. Some antioxidants have been shown to have cancer-protecting potential because they neutralize free radicals. Examples include vitamins C and E, beta carotene, the minerals selenium and germanium, superoxide dismutase (SOD), coenzyme Q10, catalase, and some amino acids.
Bacteria (Bacterial, Bacterium)
Microscopic germs. Some bacteria are "harmful" and can cause disease, while other "friendly" bacteria protect the body from harmful invading organisms.
Bile
A bitter, yellow-green secretion of the liver. Bile is stored in the gallbladder and is released when fat enters the first part of the small intestine (duodenum) in order to aid digestion.
Cancer
Refers to the various types of malignant neoplasms that contain cells growing out of control and invading adjacent tissues, which may metastasize to distant tissues.
Cholesterol
A waxy, fat-like substance manufactured in the liver and found in all tissues, it facilitates the transport and absorption of fatty acids. In foods, only animal products contain cholesterol. An excess of cholesterol in the bloodstream can contribute to the development of atherosclerosis.
Constipation (Constipated)
Difficult, incomplete, or infrequent evacuation of dry, hardened feces from the bowels.
Diabetes Mellitus (Diabetes, Diabetic, Diabetics)
A disease with increased blood glucose levels due to lack or ineffectiveness of insulin. Diabetes is found in two forms; insulin-dependent diabetes (juvenile-onset) and non-insulin-dependent (adult-onset). Symptoms include increased thirst; increased urination; weight loss in spite of increased appetite; fatigue; nausea; vomiting; frequent infections including bladder, vaginal, and skin; blurred vision; impotence in men; bad breath; cessation of menses; diminished skin fullness. Other symptoms include bleeding gums; ear noise/buzzing; diarrhea; depression; confusion.
Dietary Fiber (Insoluble Fiber, Insoluble Fibers, Soluble Fiber, Soluble Fibers)
There are two types of dietary fiber - soluble and insoluble. Insoluble fiber acts like a sponge; it absorbs water and moves solid waste out of the intestines. It is found mainly in whole grains and on the outside of seeds, fruits, and legumes. Soluble fiber is found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran. It forms a gel when mixed with liquid producing a softer stool. It also prevents and reduces the absorption of certain substances from the intestines into the bloodstream.
Enzymes (Enzyme)
Specific protein catalysts produced by the cells that are crucial in chemical reactions and in building up or synthesizing most compounds in the body. Each enzyme performs a specific function without itself being consumed. For example, the digestive enzyme amylase acts on carbohydrates in foods to break them down.
Flax (Flax Oil, Flax Seed)
Flax Seed or Flax Oil. Flax oil is nutty-flavored oil that is pressed out of flax seeds and is one of the richest sources of Essential Fatty Acids (EFAs), a vital element for good health. The oil making process removes many of the seed's phytoestrogens which offer several health-related benefits including reducing the risk of cancer and alleviating menopausal symptoms. Many choose to use the whole seed because of its fiber and lignan content. Flaxseed oil is light- and temperature-sensitive and must be stored in the refrigerator.
Gallbladder (Gall Bladder)
A small, digestive organ positioned under the liver, which concentrates and stores bile. Problems with the gallbladder often lead to gallbladder attacks, which usually occur after a fatty meal and at night. The following are the most common symptoms: steady, severe pain in the middle-upper abdomen or below the ribs on the right; pain in the back between the shoulder blades; pain under the right shoulder; nausea; vomiting; fever; chills; jaundice; abdominal bloating; intolerance of fatty foods; belching or gas; indigestion.
Gastrointestinal (GI, GI Tract)
Pertaining to the stomach, small and large intestines, colon, rectum, liver, pancreas, and gallbladder.
Glucose
A sugar that is the simplest form of carbohydrate. It is commonly referred to as blood sugar. The body breaks down carbohydrates in foods into glucose, which serves as the primary fuel for the muscles and the brain.
Gram (gm, gms, Gramme, Grammes, Grams)
A metric unit of weight, there being approximately 28 grams in one ounce.
Hormones (Hormone)
Chemical substances secreted by a variety of body organs that are carried by the bloodstream and usually influence cells some distance from the source of production. Hormones signal certain enzymes to perform their functions and, in this way, regulate such body functions as blood sugar levels, insulin levels, the menstrual cycle, and growth. These can be prescription, over-the-counter, synthetic or natural agents. Examples include adrenal hormones such as corticosteroids and aldosterone; glucagon, growth hormone, insulin, testosterone, estrogens, progestins, progesterone, DHEA, melatonin, and thyroid hormones such as thyroxine and calcitonin.
Insulin
A hormone secreted by the pancreas in response to elevated blood glucose levels. Insulin stimulates the liver, muscles, and fat cells to remove glucose from the blood for use or storage.
Lipid (Lipids)
Fat-soluble substances derived from animal or vegetable cells by nonpolar solvents (e.g. ether); the term can include the following types of materials: fatty acids, glycerides, phospholipids, alcohols and waxes.
Liver (Hepatic)
The largest and one of the most complex organs of the body, the liver is responsible for much of the metabolism of fats, proteins and carbohydrates. It is the site of much of the body's detoxification. It is connected very closely with digestion and the regulation of blood sugar, among many other functions. Found behind the ribs on the right side of the abdomen, it has many important functions such as removing harmful material from the blood, making enzymes and bile that help digest food, and converting food into substances needed for life and growth. Hepatic: Pertaining to the liver.
Metabolism (Metabolic, Metabolize, Metabolizes, Metabolizing)
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds. Also defined as the sum total of changes in an organism in order to achieve a balance (homeostasis): Catabolic burns up, anabolic stores and builds up; the sum of their work is metabolism.
Pharmacological
Involving the use of drugs.
Protein (Proteins)
Compounds composed of hydrogen, oxygen, and nitrogen present in the body and in foods that form complex combinations of amino acids. Protein is essential for life and is used for growth and repair. Foods that supply the body with protein include animal products, grains, legumes, and vegetables. Proteins from animal sources contain the essential amino acids. Proteins are changed to amino acids in the body.
Saturated Fat (Saturated Fats)
A type of fat that is readily converted to LDL cholesterol and is thought to encourage production of arterial disease. Saturated fats tend to be hard at room temperature. Among saturated fats are animal fats, dairy products, and such vegetable oils as coconut and palm oils.
Small Intestine (Small Bowel)
The small intestine lies between the stomach and the large intestine. It is about 6 meters (20 feet) long and its primary function is to digest (break down) food and absorb nutrients (vitamins, minerals, proteins, carbohydrates, and fats). The small intestine makes up more than 70% of the length and 90% of the surface area of the gastrointestinal (GI) tract.
Triglyceride (Triglycerides)
The main form of fat found in foods and the human body. Containing three fatty acids and one unit of glycerol, triglycerides are stored in adipose cells in the body, which, when broken down, release fatty acids into the blood. Triglycerides are fat storage molecules and are the major lipid component of the diet.
Vegetarian (Lacto-Ovo-Vegetarian, Vegetarianism, Vegetarians)
A person who consumes no meat, fish or fowl (chicken, turkey, etc.), but who may consume animal products such as dairy products (milk, cheese, butter, etc.), eggs or honey.
Last updated: Oct 08, 2008
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