Dietary Fiber

Delicious, ripe fruits and berries. Crisp, crunchy, colorful vegetables. Flavorful grains. Savory nuts. Even a mouthwatering bowl of popcorn. These are among the many tempting foods that offer you abundant fiber, that all-important component of a healthy diet.

In the ordinary metabolic sense of the term, fiber is not a nutrient at all. In a crude and purely physical way, fiber acts as a vital nutrient because it's a substance -- found in food -- that your body needs for one of its most vital functions: To eliminate some of the waste products of ordinary metabolism. Fiber lowers cholesterol and blood sugar levels and helps move waste through the intestines.

Fiber and Weight Control

Functional fibers are also non-digestible fibers that act like dietary fiber, but can come from either natural or synthetic sources and are usually added to food. One example of a natural source of functional fiber is pectin, used in jams and jellies and extracted from citrus peel.

Functional fibers have many health benefits. Some, like those found in oatmeal, pectin and gums, delay the passage of food from the stomach into the small intestine.

Experts have known for a long time that fiber has significant benefits; however, there has yet to be an official guideline as to how much fiber we should aim for in our daily diets. But not the Food and Drug Board has issued preliminary recommended levels for daily fiber intake. Some evidence suggests that fiber may help to promote weight control by controlling the appetite because fiber makes you feel satisfied longer. A proven fact: Fiber helps food and waste move through the digestive system, plus, some forms of fiber can help to carry excess cholesterol out of your digestive system so it is eliminated rather than absorbed in the blood.

Fiber and Inflammation

Research suggests that diets rich in fiber can stave off inflammation. For example, studies have linked a high fiber intake to low CRP levels. In the Iowa Womens' Health Study, nearly 42,000 postmenopausal women were followed for 17 years, and those who habitually ate whole grains were at lower risk of inflammation-related deaths.

Diets rich in plant fiber are related to a reduction of heart disease, colon cancer and diabetes. Most scientists and nutritionists have accepted that the body needs between 20 and 30 grams of fiber per day for optimal elimination of waste. Many people routinely get much less fiber than this. Animal foods have no natural fiber. Highly refined plant foods often have had much of their natural fiber removed.

Getting more fiber is linked to less severe strokes, according to the findings of a Boston study of 50 men and women. Intakes of both total fiber and insoluble fiber were inversely linked to stroke severity. The average fiber intake in the study wasn't even high, only 10 grams a day, which is less than half the Daily Value of 25 grams a day.

Fiber and Weight Loss

Daily soluble fiber supplements may help you lose weight by curbing your hunger, according to a recent study published in the British Journal of Nutrition. People who took them lost an extra 9 pounds over four months. Experts say eating fiber rich foods each day can work similar magic. A few to try:

Where you get fiber: Fruits, vegetables and whole grains. Fruits and vegetables, except for the very starchy ones like potatoes and rice, generally have the most fiber with the fewest calories. There are also fiber supplements available that have almost no calories at all.

It is fairly simple to bring your fiber intake up to where it should be. Increase your fiber intake gradually over several weeks so your body has time to adapt to the change. And, while you increase your fiber intake, you should drink enough fluids. For individuals without a fluid restriction, six to eight 8-fluid ounce glasses of non-caffeinated beverages can complement your daily fiber intake.

Fiber Aids and Supplements

Fiber Clean Supplement Fiber Clean Capsules --  Doctor Approved. Fiber Clean contains 500 mg of psyllium husk powder to effectively and easily increase your fiber intake. Fiber Clean is a convenient way to increase the amount of dietary fiber in your diet. The fiber in our formula comes from psyllium husks, an all-natural source used worldwide. Psyllium is grown all over the world and has been used in traditional Ayurvedic medicine and Chinese medicine for several centuries.

Natural Fiber-- Natural Fiber Concentrate comes in a convenient powder. The powder may be mixed with 8 ounces of water or can be simply sprinkled over or mixed into your regular food. Whenever you take additional fiber into your diet be sure to drink adequate amounts of fluids to avoid potential problems.

Very Berry Fiber Wafers Chewable -- These great tasting chewable tablets are an easy way to increase your fiber intake. Chewable tablets taste great!

Fiber Clean Capsules--  Doctor Approved. Fiber Clean contains 500 mg of psyllium husk powder to effectively and easily increase your fiber intake.

ClearFiber -- Cleanfiber™ can help significantly lower cholesterol levels with consistent use. Clearfiber™ may also benefit individuals interested in weight loss. Clearfiber™, unlike many other dietary fibers, improves the absorption of calcium and magnesium.

Everybody's Fiber -- Everybody's Fiber is a bulk powder product that combines fiber and herbs for cleansing and soothing the digestive system. Fiber is critical to colon health and proper digestive function. And each serving of Everybody's Fiber provides 3 full grams of dietary fiber!

Organic Triple Fiber -- Organic Triple Fiber™ is a blend of organic ground flax seed, organic acacia gum and organic gluten-free oat bran.

DetoxiFiber -- Organic Daily Fiber™ helps in the digestion of food, as well as detoxifies the gastrointestinal tract in order to rid the body from harmful toxins. Organic Daily Fiber cleanses the digestive tract, as well as helps digest organic fibers that resist chemical breakdown. It does not contain any gluten, psyllium or laxatives.

The recommended daily Adequate Intake (AI) levels suggested for adults over 50 are 30 grams for men and 21 grams for women. For adults under 50, the recommended AI is 38 grams for men and 25 grams for women. By these guidelines, less that 5-percent of adults in the United States eat enough fiber. In one recent government study, the average daily intake of dietary fiber for all individuals was 15.2 grams, well below recommended levels.

Tasty Ways to Put More Fiber in Your Diet

  • Wheat or bran cereals instead of processed, sugary cereals
  • Dried fruit mixes (raisins, apricots) instead of candy or sugary snacks
  • 100-percent whole wheat bread instead of white bread
  • Brown rice instead of instant or polished rice
  • Fresh fruit instead of fruit juices
  • Popcorn and nuts instead of potato chips and pretzels
  • Non-peeled fruits instead of peeled fruits

Quick Fiber Quiz

  • Wheat or bran cereals instead of processed, sugary cereals
  • Dried fruit mixes (raisins, apricots) instead of candy or sugary snacks
  • 100-percent whole wheat bread instead of white bread
  • Brown rice instead of instant or polished rice
  • Fresh fruit instead of fruit juices
  • Popcorn and nuts instead of potato chips and pretzels
  • Non-peeled fruits instead of peeled fruits

Which of the following foods contains the most fiber?:
A.  One-half cup of baked beans
B.  A turkey sandwich made with whole-grain bread
C.  1 prepared packet of instant oatmeal
D.  1 cup of fresh, whole strawberries

Answer: A, the beans.
Beans are an excellent source of fiber. A half-cup serving of typical canned or home made baked beans contains 7 grams of fiber, more than double the amount found in a sandwich, instant oatmeal, or strawberries.

See also:  Reading Food Labels for Sodium and Fiber
Plus, Eight Conditions You Can Fight with Fiber and Fiber: A Non-Nutritional Vital Nutrient and/or Fitting Fiber into Your Day

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