Focusing on the health benefits of fiber

Over the past 20 years, dietary fiber has emerged as a leading dietary factor in overall health. High fiber intakes are associated with lower cholesterol levels, lower risk of coronary heart disease such as a stroke or heart attack, reduced blood pressure, enhanced weight control, better glycemic control especially in diabetics, reduced risk of certain forms of cancer, and improved colon function and health.
What is Fiber?
Fiber is the part of plant foods often referred to as roughage or bulk. It is made up of non-starch components which the body is not able to digest or absorb. This is the key to all of the health hype.
There are two broad types of fiber, insoluble and soluble.
•Insoluble fiber does not dissolve in water. As it goes through the digestive tract it does not change its form.
•Soluble fiber dissolves in water. It changes as it goes through the digestive tract, where it is fermented by bacteria. As it absorbs water it becomes gelatinous.
Dietary fiber foods are generally divided into soluble or insoluble. Both types of fiber are present in all plant foods, but rarely in equal proportions.
Benefits of insoluble fiber:
•Promotes regular bowel movements and prevents constipation
•Speeds up the elimination of toxic waste through the colon
•By keeping an optimal pH in the intestines, insoluble fiber helps prevent microbes from producing substances which can lead to colorectal cancer
Food sources of insoluble fiber include: vegetables - especially dark green leafy ones, root vegetable skins, fruit skins, whole wheat products, wheat bran, corn bran, nuts, and seeds.
Benefits of soluble fiber:
•It reduces cholesterol, especially levels of LDL (bad cholesterol)
•It helps regulate sugar or glucose absorption, this is especially useful for people with diabetes and metabolic syndrome
Food sources of soluble fiber include: kidney beans, pinto beans, brussels sprouts, broccoli, spinach, zucchini, apples, oranges, grapefruit, grapes, prunes, oatmeal, and whole-wheat bread.
How much insoluble and soluble Fiber should I eat?
According to the Academy of Nutrition and Dietetics, the recommended daily amount of fiber for women is 25 grams and for men its 38 grams. However, after the age of 50 it is recommended that women drop their intake to 21 grams and men to 30 grams.
Most dietitians say your ratio of insoluble vs. soluble fiber should be 75 percent to 25 percent, or three parts insoluble to every one part soluble. As most high-fiber containing foods usually have both types, it should not be necessary to be too careful about dividing them up.
Foods such as oat, oat brans, psyllium husk and flax seed are rich in both types of fiber. However, your focus should be on total fiber intake in general, rather than what type of fiber.
Consuming 25 grams of fiber each day will meet your daily requirements. Ideally, one should consume five servings of fruit and vegetables, as well as the majority of grain servings as whole grain products each day.
Why fiber is good for you? In more detail:
Eating fiber has many benefits for your health. According to the University of Maryland Medical Center, the consumption of soluble fiber has been shown to protect you from developing heart disease by reducing your cholesterol levels. The consumption of insoluble fiber may also reduce your risk of developing constipation, colitis, colon cancer, and hemorrhoids.
People with diabetes who consume the recommended amount of fiber tend to need less insulin than those whose fiber intake is low.
A high-fiber intake can significantly contribute towards your body-weight control. Fiber fills you up without adding calories (fiber calories are not absorbed by your body) - this can help treat or prevent overweight/obesity.
Most foods which are high in fiber are also very good for you for other reasons. Take, for example, fruit and vegetables and whole grains, they are high in fiber but also rich in vitamins and other essential nutrients. In other words, if you seek a high-fiber diet, not only will you be protecting your health because of your fiber intake, but also because you will consume other essential nutrients.
What about fiber supplements?
While supplements will help get you to your goal they should not be your sole source of fiber. Getting fiber from foods will be best for your health.
Recap of fiber-rich foods:
•fruits, vegetables, beans, peas, lentils
•nuts and seeds
•whole grains
•dairy products, meats, eggs, cheese and fish as well as white starches are low in fiber
Jennifer Duhon, MS, RD, LDN Nutrition Extension Agent Evangeline, St. Landry, RapidesParish LSU AgCenter, Evangeline Parish Extension Office 337-363-5646.