Fiber
Fiber (aka fibre) is the component in food which is
not digested, but is fermented by bacteria in the large
intestine (colon). It is basically composed of complex
carbohydrates. There are two types of fiber; soluble and insoluble.
They are composed of materials that are either soluble or insoluble
in boiling water.
To test your fiber knowledge take our Fiber Quiz.
You should also check out Fiber Myths.
The benefits of fiber to your health are enormous. To
maintain a healthy weight is to maintain your health. High fiber
diets may increase stool size and may help prevent or cure
constipation. When you have a good digestion system, your body will
be better able to absorb useful elements and eliminate those that
are not useful. Also, when the digestion system is good, you can
more easily control your weight. I experienced this myself when I
started eating more fresh salads. Not only did I lose about 5 pounds
(just over 2 kg) but my energy levels went up noticeably.
(please see this article as well Fiber Benefits)
Additionally, diabetics may benefit from a high fiber
diet. Water-soluble fibers can be used to reduce the insulin needs
of some diabetics in clinical studies, however, diabetics should
consult a physician before adopting a high fiber diet.
Dietary fiber is found in plant foods. Foods that
naturally contain fiber include fruits, vegetables, nuts, and
grains.
(see our article about fiber in pears here
and another about apples)
High levels of soluble fiber are found in dried beans, oats,
barley, fruits, and vegetables. Good sources of insoluble fiber are
wheat bran, whole grains, cereals, seeds, and the skins of fruits
and vegetables. It is widely believed that eating those fiber-rich
foods can help protect you from some forms of cancer, and reduce
your risk of heart disease, diabetes and obesity.
You should also remember that refining processes
decrease the fiber in foods. For example, whole wheat bread contains
more fiber than white bread and apples contain more fiber than apple
juice. So, if possible, concentrate more on non-refined foods.
The experts recommend that women get 25 grams per day, or 21 for the 50+ crowd. Men need 38 grams per day, or 30 for the 50+ group. You can get those grams from your daily food
consumption. Consume the recommended five or more servings of
vegetables and fruits daily, plus seven servings of whole grains and
beans and you will not need to take fiber supplements. If, like me, you think you are already getting enough, check out our Fiber Smart article.
Although fiber is good for health, a disproportionate
intake of fiber may also cause gas and possibly diarrhea. In
addition, excessive fiber can also affect mineral metabolism. Some
studies have reported decreased absorption of calcium and zinc when
a person consumes too much bran, which is a form of insoluble fiber.
Consume a moderate amount of fiber together with
enough exercise and other nutritious food (including water), and
soon you will feel the difference. Your body will be healthier and
consequently you will be happier with the new you. The healthier you
are, the happier you will be.
The complete list of dietary fiber (fibre) related articles on this site:
|