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Home > Educational Information > High Fiber [printable version] WHAT IS DIETARY FIBER? Dietary fiber is found only in plant foods. It is composed of a group of structurally relatd substances: cellulose, hemicelluloses, lignin, gums and pectins. Good sources of dietary fiber include whole grains, vegetables, fruit, nuts and seeds. Meat, fish, poultry, eggs, dairy products, fats, oils and sugar contain no dietary fiber. WHY SHOULD WE INCLUDE DIETARY FIBER IN OUR DIETS? Some of the befits of dietary fiber are to increase fecal bult, soften stools, stimulate the healthy movement of foodstuffs through the digestive tract and assist the muscles of the digestive tract. Consuming high fiber foods thus may help prevent and treat constipation. In addition, researchers have shown that dietary fiber can play an important role in the prevention or treatment of various diseases and disorders. These include obesity, diabetes, cardiovascular disease, colon cancer, dicerticular disease and irritable bowel syndrome, as well as constipation. WHAT ARE SOLUBLE AND INSOLUBLE FIBERS? Dietary fiber is frequently classified as soluble or insoluble. Soluble fibers dissolve in water and consist of pectins, gums and some hemicelluloses. Insoluble fibers do not dissolve in water and consist of cellulose, lignin and some hemicelluloses. Soluble fiber has been shown to be effective in reducing the risk of cardiovascular disease and diabetes by reducing total blood cholestrol and regulating blood sugar levels. Insoluble fiber as been shown to be effective in reducing the risk of colon cancer, preventing diverticular disease and treating constipation. WHAT ARE SOME SOURCES OF SOLUBLE AND INSOLUBLE FIBERS? Ideally, we should incorporate both soluble and insoluble fibers in our diets. Good sources of soluble fiber include oats, barlet, legumes (dried beans and pease) and some vegetables and fruits. Good sources of insoluble fiber include whole grain products (breads, cereals, rice, pasta), nuts, seeds, and some vegetables. HOW MUCH DIETARY FIBER SHOULD WE CONSUME EACH DAY? Experts are now recommending a dietary fiber intake in the range of 20 - 35 grams/day for the healthy adult. The average American consumes between 10 - 20 grams/day - well below the current recommendations. CAN PROBLEMS ARISE FROM EATING TOO MUCH DIETARY FIBER? Yes. Dietary fiber, if increased suddenly, can cause gas, diarrhea and bloating. It should be added gradually, allowing time for your body to adjust to the extra fiber. For example, begin by increasing your fiber intake to 20 grams/day; allow a few days for adjustment, and then increase it to 25 grams/day. As you add fiber to your diet, it is very important to drink plenty of fluids, since fiber draws water into the intestines. Health care providers recommend at least eight glasses of water each day. Although excessive intakes of dietary fiber may interfere with the absorption of some nutrients, moderate intakes (i.e. 20 - 35 grams/day) do not appear to pose a problem for the healthy adult. |
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