Fiber and its benefits         What is fiber?

Fiber is a type of carbohydrate that passes through the human digestive system without being broken down into nutrients. Fiber influences the body’s digestion process because of a number of reasons:  

• Slows down the eating process and helps contribute to a feeling of being full, which helps prevent overeating.

• Slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly. This keeps blood sugar on a more even level.

• Is broken down in the colon (the main part of the large intestine) by bacteria (a process called fermentation), and the simple organic acids produced by this breakdown nourishes the lining of the colon.

Main types of fiber

Fiber is classified into: insoluble and soluble fiber. Insoluble fiber is made up of plant cell walls, and cannot be dissolved in water. It does not help lower blood cholesterol, but is an important aid in normal bowel function. Foods high in insoluble fiber include whole wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, cauliflower and apple skin.

Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and dissolves in water. It slows down digestion and stabilizes blood glucose allowing for better absorption of nutrients. When eaten regularly as part of a diet low in saturated fat and cholesterol, soluble fiber has been known to lower blood cholesterol. Oats have the highest proportion of soluble fiber of any grain. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Best sources of fiber

The following foods are good sources of fiber :

• Whole grains (bran has the highest fiber content); this include breads and cereals, whole-grain pastas, and brown rice

• Nuts and seeds

• Legumes (such as dried peas, beans, lentils)

• Fresh fruits (including the skin and pulp)

• Raw or fresh vegetables

It is important to remember that when foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.

Recommended daily intake

The recommended daily fiber intake for adults is between 25 to 40 grams per day. Twenty to 30 percent of the total fiber intake should be soluble fiber. It is also important to drink more fluids when you increase the amount of fiber you eat. Eight glasses of water a day is the recommended amount for diets rich in fiber.
 

Tips for increasing daily fiber intake

• Eat whole fruits instead of drinking fruit juices

• Switch to brown rice and whole-grain products instead of white rice, bread, and pasta

• Snack on raw vegetables instead of chips, crackers, or chocolate bars

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Fiber and its Benefits