Christine Salazar, RD, has been a practicing dietitian since 1998. She is a consulting...read more
- Straight Talk: How Important is Calcium, Anyway?
- Too Much or Too Little: Get the Right Amount of Salt for a Healthy Diet
- The Nutrient That Can Help You Lose Weight, Lower Cholesterol and Reduce Your Risk of Colon Cancer
- Food Safety: 10 Guidelines for the Elderly
- Undernutrition and Overnutrition: How To Prevent and Treat Through Diet
Nutrition & Wellness
The Nutrient That Can Help You Lose Weight, Lower Cholesterol and Reduce Your Risk of Colon Cancer
Print
Email
Comments (7)
What Is Dietary Fiber?
Dietary fiber comes from the portion of plants that is not digested by enzymes in the intestinal tract. Different types of plants have varying amounts and kinds of fiber. Pectin and gum are water-soluble fibers found inside plant cells. They slow the passage of food through the intestines but do nothing to increase fecal bulk. Beans, oat bran, fruit and vegetables contain soluble fiber.
In contrast, fibers in cell walls are water insoluble. Such fibers increase fecal bulk and speed up the passage of food through the digestive tract. Wheat bran and whole grains contain the most insoluble fiber, but vegetables and beans are good sources, too.
Psyllium, also known by the brand name Metamucil, is a popular over-the-counter source of fiber. Psyllium is higher in dietary fiber than most other sources. It is broken down in the large bowel and becomes a food source for the bacteria that live in the colon. These healthy bacteria bulk up the stool, creating larger, softer stools that are easier to pass. Natural soluble fiber sources include oats, oat bran and beans. Psyllium is a good alternative, but eating a variety of fiber-rich foods is the best way to receive the maximum benefits from each type of fiber and obtain necessary nutrients. Always discuss psyllium use with your health care provider. New users should start slow to prevent bloating and gas.
Benefits of Fiber
Insoluble fiber binds water, making stools softer and bulkier. Therefore, fiber—especially those found in whole grain products—is helpful in the treatment and prevention of constipation, hemorrhoids and diverticulosis. Fiber has also been found to help maintain lower blood glucose levels in diabetes. Low blood cholesterol levels (below 200 mg/dl) have been associated with a reduced risk of coronary heart disease. Because the body eliminates cholesterol through the excretion of bile acids, and water-soluble fiber binds bile acids, it has been suggested that a high-fiber diet may result in an increased excretion of cholesterol.
Some types of fiber, however, appear to have a greater effect than others. The fiber found in rolled oats is more effective in lowering blood cholesterol levels than the fiber found in wheat. Pectin has a similar effect in that it, too, can lower the amount of cholesterol in the blood.
Other claims for fiber are less well founded. Dietary fiber may help reduce the risk of some cancers, especially colon cancer. This idea is based on insoluble fiber increasing the rate at which wastes are removed from the body. This means the body may have less exposure to toxic substances produced during digestion.
High-fiber diets may be useful for people who wish to lose weight. Fiber has no calories, yet it provides a “full” feeling because of its water-absorbing ability. For example, an apple is more filling than a half cup of apple juice that contains about the same number of calories. Foods high in fiber often require more chewing, so a person is unable to eat a high number of calories in a short amount of time.
Sources of Fiber
Dietary fiber is found only in plant foods: fruits, vegetables, nuts and grains. Meat, milk and eggs do not contain fiber. Canned and frozen fruits and vegetables contain just as much fiber as raw ones. Other types of processing, though, may reduce fiber content. Drying and crushing, for example, destroy the water-holding qualities of fiber.
The removal of seeds, peels or hulls also reduces fiber content. Whole tomatoes have more fiber than peeled tomatoes, which have more than tomato juice. Likewise, whole wheat bread contains more fiber than white bread.
How Much Fiber?
In 2002, the Food and Nutrition Board of the National Academy of Sciences Research Council issued Dietary Reference Intakes (DRI) for fiber (see below). Previously, no national standardized recommendation existed. The new DRIs represent desirable intake levels established using the most recent scientific evidence available. The average American only consumes 14 grams of dietary fiber per day.
Dietary Reference Intakes (DRI) for Fiber
| Males | Grams per day | Females | Grams per day |
| 9-13 years | 26 | 9-13 years | 31 |
| 14-18 years | 26 | 14-18 years | 38 |
| 19-50 years | 25 | 19-50 years | 38 |
| 51+ years | 21 | 51+ years | 30 |
Eating several servings of whole grains, fruits, vegetables and dried beans each day is good way to boost fiber intake. However, if you are not used to eating high fiber foods regularly, these changes should be made gradually to avoid problems with gas and diarrhea. Anyone with a chronic disease should consult a physician before greatly altering a diet.
Food Labeling of Fiber
Nutrients required on food labels reflect current public health concerns and coincide with current public health recommendations. Nutrition labels now list a Daily Reference Value (DRV) for specific nutrients, including fiber. The DRV for fiber is 25 grams per day based on a 2,000 calorie diet, or 30 grams per day based on a 2,500 calorie diet.
Specific health claims can be made for food products that meet specific requirements. In order to make a health claim about fiber and coronary heart disease, the food must contain at least 0.6 g of soluble fiber per reference amount. The soluble fiber content must be listed and cannot be added or fortified.
A statement such as “made with oat bran” or “high in oat bran” implies that a product contains a considerable amount of the nutrient. Claims that imply a product contains a particular amount of fiber can be made only if the food actually meets the definition for “high fiber” or “good source of fiber,” as appropriate.
The following terms describe products that can help increase fiber intake:
High fiber: 5g or more per serving
Good source of fiber: 2.5g to 4.9g per serving
More or added fiber: At least 2.5g more per serving than the reference (or unfortified) food
Remember, although fiber is important, it is just one part of a properly balanced diet. It is possible that too much fiber may reduce the amount of calcium, iron, zinc, copper and magnesium that is absorbed from foods. Deficiencies of these nutrients could result if the amount of fiber in the diet is excessive.
Learn more about how to heal yourself through diet by visiting Healing Through Diet. |
|
Want more expert tips for leading a natural healthier life? Visit Tips for Healthy Living.
Posted in Cancer Treatment, Healing Through Diet, Nutrition, Nutrition & Wellness: Christine Salazar, Senior Health, Tips for Healthy Living
COMMENTS
6 Responses to “The Nutrient That Can Help You Lose Weight, Lower Cholesterol and Reduce Your Risk of Colon Cancer”
Leave a Comment
i have been reading up on high fiber diets and the thing is for a woman of my age it would take five servings of high fiber foods just to get what you need. it seems impossible!
Well, this answer can vary depending on the foods you like and if you are on any special diets for a medical condition. The bottom line is that this is not a high-fiber diet, but the recommended amount of fiber needed to help decrease various disease states. The key is to get a variety of fruits and vegetables in your diet. When choosing bread or cereal products read labels and choose the good sources of fiber as I have outlined above. Cereal is a great way in the morning to get fiber-oatmeal as are cold bran-type cereals (½-1 cup) with blueberries. I eat bread that has 3g fiber per slice so when I eat a sandwich I am getting 6g of fiber just from the bread—have a small salad or some fruit and you are at 10g for just one meal. Pay close attention to portion sizes: 1 cup of veggies it not that much. I hope this helps. The key to getting enough fiber is to plan meals and to replace junk foods in your home with healthy snack foods. Also make sure that you do not skip meals and eat three small meals with two snacks a day.
i understand what it is saying but is it really good for you to take medamucil drink that makes you go to the bathroom all the time for a diet or is it bad for you?????
Metamucil should not be used as a substitute for food. Deciding to take Metamucil is something you should discuss with your doctor—just like any over-the-counter medicine.
I take fiber choice chewable tablets twice a day and buy fiber one snack bars for a snack during the day. Is this too much fiber?
Great question, Donna. Well you probably already know that one dose of the fiber choice tablets is 4 grams (so you are getting 8 grams) and there is 9 grams of fiber in a Fiber One bar. So if you are only eating one Fiber One bar then you are getting 17 grams of fiber, which is below what is recommended. Hopefully you are eating other fiber sources during the day that would help you increase your total daily intake.
flaxseed is an excellent source of fiber, you can mix it with oatmeal or any other food or drink you eat. One tablespoon supply 15gm of fiber.