The Benefits of Fiber

The Benefits of Fiber

The word fiber may conjure up images of indigestible sawdust, but it’s actually a necessary and beneficial part of a healthy diet.fiber It helps prevent heart disease, bowel cancer, diabetes and even boosts your mood. But most Americans don’t get enough of it, with 90% of women and 97% of men failing to meet recommended intake levels.

Fiber is a carbohydrate, but it’s different from the sugar you find in most foods.fiber It doesn’t raise blood sugars and can be absorbed in the digestive tract without getting metabolized into fat or glucose. It’s also low in calories, yet filling. It does all this while “feeding the good probiotic bacteria in the gut, helping it keep the lining of the digestive tract healthy, and absorbing and pulling out excess hormones, cholesterol, fat and toxins,” explains naturopathic physician Wendy Wells.

According to the Dietary Guidelines for Americans, adults should aim for 25 grams of soluble fiber a day and 38 grams of insoluble fiber daily.fiber But it’s a challenge to get that amount through diet alone, as the recommendations don’t account for gender, body type and other factors that influence what a person needs.

Most people who don’t eat enough fiber have a hard time digesting the soluble form, which can be found in the skins of some fruits and vegetables as well as in oat bran, whole grains and beans. This form absorbs water and adds bulk to stool, easing constipation and decreasing the risk of gastrointestinal blockage. It’s also been shown to lower blood sugars, reduce the body’s cholesterol levels and help manage weight, as well as to improve symptoms in those who have had a heart attack.

In contrast, insoluble fiber can be found in the cell walls of some fruits and vegetables as well as in the skins of many seeds, nuts and legumes. This type of fiber is able to dissolve in water, creating a gel that speeds up movement through the gastrointestinal tract, adding bulk and relieving constipation. It’s also been shown to help lower cholesterol and triglyceride levels.

The bottom line is that the more fiber you eat, the better. But it’s important to go slowly – too much at once can cause gas and bloating in some people, and could interfere with the absorption of certain minerals like iron.

Start by replacing some of your white bread and other processed foods with whole grain versions. For example, make sandwiches with whole-wheat bread or use oat bran in place of flour in baking. Make soups with lots of veggies and beans (kidney, black and pinto are good), and top salads with berries, chickpeas, avocado and beans. Try a mixed vegetable tomato-based curry with boiled whole-grain rice (7g), and finish your meal with some lower-sugar fruit yoghurt (6g) and some unsalted or low-sugar nuts (4g).

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