I have always had an interest in food and nutrition. I found it fun and interesting to research the benefits of eating certain foods or the roles of different vitamins, and I soon became more knowledgeable about nutrition than others around me. By no means was I an expert, but I knew a few basics like the importance of eating protein, fruits, vegetables, healthy fats, and fiber. This information seemed so simple I assumed that everyone else knew it too, but I was at times surprised by other people’s lack of knowledge or misinformation about simple nutrition topics. For example, a few years ago I was having lunch with my best friend, and I started to mention that I had been trying to increase my fiber intake when she interjects and says, “I try to avoid fiber because it really sticks to you and makes you gain weight.” My friend is very bright, well educated, amazing at trivia, but is totally confused when it comes to nutrition. I realized at that point that there may be a good portion of the population who have no idea about food or nutrition, and that was one of the reasons I decided to become a dietitian. I decided to dedicate this blog to my best friend and diffuse her misconceptions about fiber.
To keep it simple, there are two main types of dietary fiber, soluble and insoluble, and they can both provide benefits to a person’s health. Soluble fiber dissolves in water and insoluble fiber does not. Soluble fiber binds to water and can make you feel fuller for longer, and insoluble fiber prevents constipation and acts as a natural laxative.
According to the article “Health Benefits of Dietary Fiber” published in Nutrition Reviews, there are numerous health benefits associated with consuming adequate amounts of dietary fiber. It states that individuals with high intakes of dietary fiber have a significantly lower risk for developing:
- Coronary heart disease
- Stroke
- Hypertension
- Diabetes
- Obesity
- Certain gastrointestinal diseases like:
- Diverticulitis, constipation, and hemorrhoids
Increasing fiber intake also:
- Lowers blood pressure and serum cholesterol levels
- Improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals
- Enhances weight loss in obese individuals
- Prebiotic fibers appear to enhance immune function
The article also suggests that the recommended intake level for men is approximately 36 g/day and for women it is approximately 28 g/day. This may seem difficult to a person whose fiber intake is low, but there are many fiber rich foods that can be added to the diet.
Sources of soluble fiber include oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.
Sources of insoluble fiber include whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.
Consuming adequate amounts of soluble and insoluble fiber can be of great benefit to a person’s health. If a person’s current fiber intake is low, I would suggest adding it gradually over time to allow the body to adjust to the change in diet, and to drink lots of water (8-eight ounces a day!) to help the body process the fiber. Contrary to my friend’s belief, fiber can help prevent serious nutrition-related diseases and can even help a person lose weight! I hope I can help educate people like my friend about vital nutrition information and maybe make a positive different in their lives!
Works Cited:
Anderson J, Baird P, Davis Jr R, Ferreri S, Knudtson M, Koraym A, Waters, V, Williams C. Health benefits of dietary fiber. Nutrition Reviews. 2009;67: 188-205.