Dietary Fiber
Dietary fibers are parts of a plant-based food that is not absorbed by our bodies. On a food label, you may see it broken down as:
Soluble: Forms a viscous gel, that can trap sugar and cholesterol. This makes them less available for absorption.
Insoluble: Does not dissolve in water, but soaks up water and puffs up like a sponge—it creates bulk.
Why should we care so much about getting fiber?
Fiber normalizes our bowel movements- It adds bulk to stool and softens it. In the end, this can decrease constipation or diarrhea symptoms.
High fiber foods assist in weight management because these foods are more filling than low fiber foods and many are low in calories.
Fiber slows down the digestion of sugar and lowers the absorption of cholesterol from the gut.
Fiber can also lower the risk of colon cancer.
How Much Fiber is enough?
The average American consumes about 15 grams/day.
But the recommendations are:
25 grams/day for Women
38 grams/day for Men
The Best Choices are Found in Plant Based Foods!
Whole Grain Breads and Cereals
Fresh Fruits and Vegetables
Beans, Legumes and Green Peas
Nuts and Seeds
Lower Fiber Foods are Refined or Processed. These foods should be limited
Canned fruits & vegetables (these have some fiber, may not be as much as fresh or frozen)
“Enriched” or “refined” white breads
Cereals or pasta
Do I Need Fiber Supplements?
Fiber rich foods are recommended first because they provide fibers, vitamins, minerals and other nutrients that fiber supplements do not provide. But, some people may still need a supplement if the dietary changes are not sufficient. Check with your doctor before you take one on your own.
How Can I Add More Fiber?
Find a cereal that has 5 or more grams of fiber—look for “Whole Grain,” “Bran,” or “Fiber.”
If you love to bake—add uncooked oatmeal to your recipe.
Have a half-cup of baked mashed sweet potato as dessert
Add kidney beans, black beans, green peas, or garbanzo beans to your salad
Eat more FRESH fruits and vegetables
Have some low fat popcorn as a snack
Add ¼ cup of nuts and seeds to your salad
Add flaxseed or chia seeds to your cereal or yogurt
And finally...
It is important to add high fiber foods SLOWLY!
When adding too quickly, it can lead to gas, bloating or cramping.
Drink 8-10 cups of water per day as you add fiber in. Fiber works best when it absorbs water!
Bramlet, K. and Martin, C. (2016,02) How high fiber foods can help lower your cancer risk. Retrieved from https://www.mdanderson.org/ publications/focused-on-health/how-fiber-helps-lower-your-cancer-risk.h11-1590624.html
Collins, K (07,2018) Dietary Fiber:Fiber-Increase Amount and Variety. Today's Dietitian Vol 20, No. 7, P. 11
Lemond, A. (2019,07). All about Fiber: Why You Need It, the Top Sources, and What Happens if You Eat Too Much. Retrieved from https://www.everydayhealth.com/diet-nutrition/diet/fiber-benefits-food-sources-supplements-side-effects//
Reinagel, M. (2010, May). What is the Difference Between Soluble and Insoluble Fiber? Retrieved from https://www.quickanddirtytips.com/health-fitness/healthy-eating/what-is-the-difference-between-soluble-and-insoluble-fiber
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