To Your Health:

Fiber for Fabulous Futures

By Nancy DiMarco, Ph.D.

Eating more fiber is not just for health nuts. In the crazy world we live in with fast everything, one of the best things we can do for our digestive tract is to eat more fiber.

Fiber is important in preventing constipation, hemorrhoids and diverticulosis (outpouchings of the large intestine wall that often become inflamed or infected). Fiber may decrease blood cholesterol levels, normalize blood glucose and insulin levels in diabetics, offer protection against duodenal ulcers and give dieters a sense of fullness.

Fiber-rich foods provide nutrients that are not essential to the body but may help ward off infection, cancer-causing agents and other diseases. A decreased risk of colon cancer has been linked to high-fiber diets.

Diets high in fiber also typically have fewer calories (meaning you can eat more), have less fat and sugar and are higher in micronutrients. All of which have been shown to provide health benefits.

Well, what is fiber? Mom called it roughage and encouraged us to eat lots of fruits and veggies . She was partially right because fruits and veggies do contain lots of fiber. But fiber is also found elsewhere.

Fiber is that part of the plant that cannot be digested by the human digestive system. Part of dietary fiber, however, may be used by the bacteria that live in the lower gut.

There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in liquid, forms a gel-like material in the intestine which attracts water and has been shown to slow the movement of food through the digestive tract.  The kinds of soluble fiber normally found in the foods we eat are called pectin, gum and mucilage. These fibers are found within plant cells but do not increase fecal bulk.

Citrus fruits, especially the white material on the inside of the peel; dried peas and beans; barley; apples and oatmeal are all good sources of soluble fiber. 

Insoluble fiber does not dissolve in water and is found in the cell wall of plants.  Cellulose (the most abundant carbohydrate on the planet), hemi-cellulose and lignins are the predominant insoluble fibers in food. Insoluble fibers have been shown to increase fecal bulk and increase the rate or movement of food through the intestine.

Whole grain foods and wheat bran are the best sources of insoluble fiber, but beans and vegetables can also provide good amounts.

The average American consumes 12 to 14 grams of fiber per day. Although no official recommendation exists, most major health organizations advocate a minimum of 20 to 35 grams per day for adults. If you want to modify that recommendation to calorie intake, you should consume 1 gram of fiber for every 100 calories. So, someone consuming 2,200 calories a day should also consume 22 grams of fiber a day.

Children should consume a minimum of 5 grams of fiber per day, plus 1 gram for every year of his or her age. So, if a child is 12, he would need 17 grams of fiber per day (5+12=17).

Fiber intake should be a combination of both types of fibers, and it is listed on the food label simply as “dietary fiber.”

If a food package states it is “high fiber” or is a “good source of fiber,” it must actually meet criteria set by the USDA. A “high fiber” food contains 5 grams or more of dietary fiber per serving, and a “good source of fiber” food contains 2.5 to 4.9 grams per serving.

Nancy DiMarco, Ph.D., R.D., L.D. is a research professor in the Department of Nutrition and Food Sciences, nutrition coordinator for the Institute for Women's Health and coordinator of the master's program in exercise and sports nutrition at Texas Woman's University. She can be reached at ndimarco@twu.edu or (940) 898 2785.

WAYS TO INCREASE THE FIBER CONTENT OF YOUR DIET:

• Add fiber slowly to your diet. Start by adding one or two high fiber foods. Every three to four days, add one more until you are getting at least four high-fiber servings each day.  Consume plenty of water with these foods as your intestine adjusts to the increased intake and movement.
• Avoid fiber supplements and eat a variety of fiber-rich fruits, vegetables, whole grains, beans, nuts and peas. There are nutrients in fruits and vegetables that are not contained in purified fiber supplements.
• Avoid the use of laxatives. The body becomes dependent upon them and the natural ability of the intestine to function effectively becomes compromised.
• Add fiber inconspicuously. Add grated carrots to soups, salads and even breads. Add wheat germ to cold or hot cereals or soups. Add beans to salads, soups, or make them into delicious dips for vegetables or chips.
• Dessert doesn't always have to be chocolate . Try fresh, in season fruits. Fruit parfaits using high-fiber blueberries, strawberries, raspberries; a layer of low-fat, calcium-rich yogurt; topped with crunchy, fiber-packed granola is a sweet-tooth satisfying treat.
• Once a week, plan a meatless meal using a variety of fruits and vegetables.  Complementary plant proteins such as black beans and rice, tortillas and beans or chili are all ways to fulfill your protein requirement without animal protein.
• Add nuts to cereals, salads and breads, but not a lot because they are also high in fat. 1 ounce of most nuts contain between 1 to 3 grams of fiber.

For Further Information Contact:

Roy Kron
Director of News and Information
Tel: (940) 898-3456
e-mail: rkron@twu.edu