The Importance of Fiber

Role of fiber in health

• One of the greatest contributions made by dietary complex carbohydrate is fiber. Higher intakes of dietary fiber are associated with lower incidence of heart disease and certain types of cancer.
• Fiber is an indigestible carbohydrate. Recommended intake is 38g/day for men ages 19-50 and 25g/day for women ages 19-50.
  • Soluble
    • Dissolved by water and forms a gel-like substance in the digestive tract.
    • Benefits: moderates blood glucose levels and lowers cholesterol.
    • Good sources include oats and oatmeal, legumes (peas, beans, lentils), barley, and many uncooked fruits and vegetables (especially oranges, apples, and carrots).
  • Insoluble
    • Does not absorb or dissolve in water, passing through the digestive tract close to its original form.
    • Benefits: intestinal health, including a reduction in the occurrence of colorectal cancer, hemorrhoids, and constipation.
    • Good sources come from the bran layers of cereal grains.
• Additional benefits:
  • Provides bulk in the diet, thus increasing the satiety value (full feeling) of foods.
  • Some fibers also delay the emptying of the stomach, further increasing satiety.
  • Prevents constipation and establishes regular bowel movements.
  • Regulates the body’s absorption of glucose (diabetics included), as fiber is believed to assist control in the rate of digestion and assimilation of carbohydrates.
  • High-fiber meals have been shown to exert regulatory effects on blood glucose levels for up to 5 hours after eating.

• To increase fiber intake:
  • Eat more whole-grain breads, cereals, pasta, and rice, and more fruits, veggies, and legumes.
  • Eat fruits and veggies with the peel, if possible.
  • Add fruits to muffins and pancakes.
  • Add legumes – such as lentils and pinto, navy, kidney, and black beans – to casseroles and mixed dishes as a meat substitute.
  • Sub whole-grain flour for all-purpose flour in recipes whenever possible.
  • Use brown vs white rice
  • Sub oats for flour in crumb toppings (can grind oats to make breading)
  • Choose high-fiber cereals
  • Choose whole fruits vs fruit juices

• Tips:
  • When increasing fiber intake, do so gradually and drink plenty of fluids to allow the body to adjust. Add only a few grams/day.
  • Get more fiber from foods instead of supplements.