Fantastic Fiber

 

I just finished my gastrointestinal rotation, so naturally fiber is on my mind. The average American gets only half of the recommended amount of fiber. This can cause a myriad of problems from high cholesterol to constipation to cancer.

What is fiber? 

Fiber is a complex carbohydrate that cannot be digested by humans. Eating fiber provides bulk that helps keep you full longer and can help you decrease your energy intake and your weight. There are two types of fiber - soluble and insoluble.

Soluble fiber absorbs water and has a gel-like consistency. It acts like a sponge and lowers cholesterol levels by binding to fat and preventing it from being absorbed; it can also help control blood sugar levels by slowing absorption of carbohydrates.

Insoluble fiber does not absorb water and has a rougher texture. It acts like a broom in the intestine, pushing undigested food forward and keeping it from getting stuck. Insoluble fiber provides roughage to clean out the intestine, preventing constipation and cancer. Insoluble fiber is fermented by bacteria in the gut, which helps prevent infections and can improve your immune system.

Where is fiber? 

Fiber is found in fruits, vegetables, beans, and whole grains. Soluble fiber is found mostly in fruits and some in beans and vegetables. Insoluble fiber comes from vegetables and beans as well as whole grains such as whole wheat, oatmeal, brown rice, and flaxseed.

How much fiber? 

Adults need 25-35 grams of fiber each day. When increasing fiber intake, it is important to remember to increase it slowly. Increasing fiber intake too quickly can cause bloating and gastrointestinal discomfort. It is also very important to drink adequate fluid along with the fiber.

Increasing fiber: 

• Add more fruits and vegetables to your diet. 
• Choose raw vegetables instead of cooked. 
• Add ground flaxseed to your yogurt. 
• Eat fruit instead of dessert. 
• Add beans and vegetables to soups and casseroles. 
• Eat high fiber snacks: 
• Apple slices with peanut butter
• Carrot chips with hummus
• Popcorn (watch the sodium and fat)
• Celery and carrot sticks for some crunch
• Use beans instead of sour cream to make dips
• Whole wheat bread with sugar free jam