FIBER - It's NOT Just for Old People!

​Do you remember the funny Saturday Night Live fake commercial for "Super Colon Blow" high fiber cereal with legendary comedian Phil Hartman? 
Watch it HERE after you read the info below and enjoy a good chuckle!

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​I, myself, used to eat Fiber One cereal like it was going out of style. Oh, how I wish I'd known better!  Live and learn.  ;-)

​Fiber & its benefits

​Fiber is a carbohydrate.  It is what makes up the components of plant’s cell wall,  is the woody material in the stems of plants, or the endosperm of plant seeds.  All plant foods have fiber in different amounts.

Once thought to be merely roughage, fiber is now known to have many healthy properties:  

• Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. 
• Increasing fiber intake lowers blood pressure and serum cholesterol levels. 
• Increased intake of soluble fiber improves glycemia and insulin sensitivity in non-diabetic and diabetic individuals. 
• Fiber in obese individuals significantly enhances weight loss.   Foods high in fiber can also make you feel full longer and curb overeating.
• Increased fiber intake benefits a number of gastrointestinal disorders including the following: gastroesophageal reflux disease, duodenal ulcer, diverticulitis, constipation, and hemorrhoids. 
• Prebiotic fibers appear to enhance immune function.

(See PubMed article.)

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​There are 3 basic types of fiber:

Most plant cell walls contain 35% insoluble fiber, 45% soluble fiber, 15% lignans, plus small amounts of protein and ash. 

Insoluble fiber, which is mostly cellulose, is what makes up the bran from whole grains.  It is indigestible by humans and does not dissolve in water.  It binds to water and increases stool bulk.  (The cellulose is digested approx 50% by the microflora in the gut though a natural fermentation process.)  Example sources are: brown rice, whole grains, oats, celery, zucchini, and pears.  It is beneficial to health, but TOO much can be problematic (see below).  

Soluble fibers are gel forming and dissolve in water.  They also help the digestive tract by helping regulate the bowels.  

Soluble fibers also: 

• dilute bacterial and other toxins, 
• lubricate the bowel, 
• contribute to a feeling of fullness when eaten,
• help the body by increasing bile production and secretion, 
• lower cholesterol, and
• stabilize blood sugar.  

Fruits and vegetables are excellent sources of soluble fiber.  So are nuts, seeds, and dried fruits.  These healthy, whole foods are also quite dense in important vitamins, minerals, and enzymes.  

Lignans are the woody part of a plant.  They are common in wheat, apples, cabbage, legumes, flaxseeds, and other nuts and seeds. They have important anticancer, antibacterial, antifungal, and antiviral properties.  ​

​Are you getting in your fiber?

​Many people do not get in their daily requirements of fiber.  Men should take in 25-45 grams of fiber per day; women 20-30 grams.  Most individuals get only half of that and do not eat enough foods containing fiber, especially fruits and vegetables. This can be a leading cause of constipation and other bowel disorders today.  In addition, individuals with low-fiber diets are missing out on the health benefits.

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​Can you get TOO MUCH fiber?  YES!

​A diet TOO high in fiber can be problematic, especially the insoluble fiber from whole grains (like breads, bran, cereal, and pasta).  It can act like sandpaper to the inside of the digestive tract and cause damage and subsequent inflammation. (YES... opting for whole grains is not all it's cracked up to be!  Read more in my post: A GRAIN of Truth - How They Wreck Health.)

In addition, you don't want to over-do it or become dependent on fiber-fortified foods or fiber supplements.

Too high insoluble fiber can cause:

• Damage to good gut flora (the fiber in grains is very harsh to the digestive system)
• A reduction in mineral absorption (the phytic acid prevalent in grains binds to important minerals and blocks them from being absorbed)
• Gas and bloating from gut bacteria fermentation
• Constipation problems (from reliance on bowel stimulants)

(Better ways to cure any constipation problems are to eat plenty of "slick" healthy fats, soluble fiber, take magnesium, and get in your beneficial probiotics.  Read my post "All Stopped Up?" for more info about constipation.)

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​The bottom line on fiber: 

You will likely get all the healthy fiber you need if you enjoy a variety of fresh fruits and veggies, plus some nuts and seeds.  Fiber supplements and whole grain foods may actually do much more harm than good.

The best book available on digestion, in my opinion, is Digestive Wellness, by Elizabeth Lipski, PhD.  It was one of the assigned books for my master's degree in holistic Health & Nutrition Education.  I learned an amazing amount about health from this wonderful book.

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