FIBER

What do whole grains, fruits, beans, vegetables and Metamucil all have in common? They all contain various types of dietary fiber. Up until modern times, people ate adequate amounts of fiber in their daily diets. It wasn’t until the early 20^th century when the refinement of wheat became popular that fiber intake dropped. People in the western hemisphere, especially the United States, were eating white flour products and far fewer whole grains, beans, vegetables, fruits and other sources of dietary fiber. After only twenty or thirty years, there was evidence that serious medical conditions, especially cancer and heart disease, were significantly on the rise. People in other countries who continued to eat a natural, whole foods diet, rarely experienced similar medical problems. This led the medical community to conclude that fiber is a critical dietary component that humans cannot do without.

Fiber comes in two major types – soluble and insoluble. Soluble fiber is found mainly in oats, legumes (beans and peas) and some fruits like apples, pears, and prunes. Soluble fiber dissolves in water, forming a gel that coats the intestinal walls which traps cholesterol before it enters the bloodstream. The end result is that cholesterol is lowered which in turn reduces the risk of heart disease and stroke. Insoluble fiber doesn’t dissolve in water, but instead, it soaks water up like a sponge as it passes through the intestines. Insoluble fiber also binds to estrogen and other waste products, leaving less of these substances to be reabsorbed into the blood. Some cancers, like breast and colon, may be prevented by eating insoluble fiber. Neither soluble nor insoluble fiber is absorbed by the intestinal cells which is why fiber helps to sweep toxins from the body. Both soluble and insoluble fiber keeps our digestive tracts running smoothly and they prevent constipation.

High fiber foods are low in fat and calories. They are complex carbohydrates and don’t normally have an adverse effect on blood sugar, although according to Dr. Pamela Hannaman-Pittman, a Naturopathic Doctor in Richmond, people on glucose-regulating medications may have to readjust their dosages when increasing their fiber intake. An article from Johns Hopkins Bayview Medical Center (http://www.jhbmc.jhu.edu/cardiology/rehab/fiber.html) emphasizes that most Americans only get about one-half of the fiber we need as suggested by the Surgeon General of the United States, which is 25 – 35 grams daily. They recommend the following when trying to increase fiber intake:

*An increase in fiber should be accompanied by an increase in water. Fiber requires water to be effective.

*It is better to get fiber from foods rather than fiber supplements as foods are more nutritious.

You could notice an increase in gas, bloating and possibly loose stools if you increase fiber consumption too quickly. Try adding more and more fiber-containing foods gradually over a period of 3 – 4 weeks to prevent gastrointestinal upset. Dr. Hannaman-Pittman offers the following suggestions about adding fiber:

*Avoid foods to which you have food allergies, intolerances or sensitivities. For example, people with gluten intolerances or Celiac disease should not eat fiber from many types of grains.

*Fennel seed will help reduce flatulence and bloating while your body adjusts to the fiber.

*Excessive fiber intake from supplements rather than foods may decrease the absorption of iron, zinc and calcium. If you take supplemental fiber, be sure it’s at different times from medications and other supplements.

Following are the descriptive terms approved by the FDA that appear on labels to identify products that can help increase fiber intake:

Hopefully, this summary will convince you that adding more fiber to your diet will result in better health and a longer life. The benefits are many and, as an added bonus, most fiber-rich foods taste good, too.

Debbie Markel, Certified Herbalist and Certified Natural Health Professional, is the proprietor of Apothecarian Herbals, LLC in Powhatan.

Dietary fiber content of selected foods

(“High fiber” and “good source of fiber” foods are in bold)

Serving size Fiber (grams)

Breads, cereals, grains

White bread 1 slice 0.7

Whole grain bread 1 slice 2.1

100% All Bran 1/3 cup 5.1

Corn Flakes 1 cup 0.8

Shredded Wheat 1 biscuit 3.1

Oatmeal, cooked 1 cup .9

Rice, brown, cooked 1/3 cup 1.6

Fruit

Apple 1/2 large 2.0

Banana 1/2 medium 1.5

Blackberries 1/2 cup 5.3

Dates 2 1.6

Grapes 10 0.5

Grapefruit 1/2 0.5

Melon 1 cup 1.5

Nectarine 1 3.3

Orange 1 small 2.0

Peach 1 1.6

Pear 1 medium 2.0

Pineapple 1/2 cup 0.8

Plums 3 small 1.8

Prunes 2 2.4

Raisins 1 1/2 T 1.0

Strawberries 1 cup 3.1

Vegetables

Beans, baked 1/2 cup 9.3

Beans, green 1/2 cup 2.1

Beets 1/2 cup 2.1

Broccoli 1/2 cup 3.5

Cabbage 1/2 cup 2.1

Carrots 1/2 cup 2.4

Cauliflower 1/2 cup 1.6

Celery 1/2 cup 1.1

Corn 1/2 cup 4.7

Lentils, cooked 1/2 cup 3.7

Lettuce 1/2 cup 0.8

Peas 1/2 cup 1.4

Potato, baked 1/2 medium 1.9

Sweet potato 1/2 medium 2.1

Tomato 1 small 1.5

Winter squash 1/2 cup 3.5

Zucchini squash 1/2 cup 2.0

Other foods

Meat, milk, eggs 0

Nuts 2T 2.2

Almonds 2T 1.5

Peanuts 2T 0.8