Health Benefits of Fiber Consumption
Fiber Functions
Fiber is an essential nutrient and should be consumed on a daily basis as many American diets are lacking in fiber. After bariatric surgery many high fiber foods are difficult to tolerate, thus placing the individual at a greater risk of inadequate fiber intake. Due to lack of fiber, problems with regular bowel movements may develop. While some individuals may suffer from constipation and hardened stools, others may suffer from diarrhea. High fiber foods can help treat both constipation and diarrhea. The key is finding an adequate amount that stimulates regular bowel movements without causing adverse effects. In addition to bowel health, fiber can help prevent and improve diabetes, heart disease, and some forms of cancer. When consumed with adequate water, fiber can play a large role in satiety by keeping the digestive tract full for an extended period of time.
Overview of Fiber Benefits
Reduce high blood pressure |
Reduce high blood cholesterol |
Manage body weight |
Prevent constipation and relieve hemorrhoids |
Improve blood sugar control |
Reduce colon cancer risk |
Types of Fiber
Foods contain two different types of fiber - insoluble and soluble. Each type plays a different role in the human body. Insoluble fiber is the plant part that cannot be digested and adds bulk to the stools to produce regular and comfortable bowel movements. Soluble fiber gets digested into the blood stream and helps reduce detrimental artery build-up that leads to cardiovascular problems and disease. Most food sources contain a combination of both forms.
What Foods Contain Fiber?
Fiber is found in plant foods such as fruits (not fruit juice), vegetables, beans, popcorn, nuts, and grains. Prunes, oatmeal, bran are excellent sources of fiber. Foods such as flaxseed mill, wheat germ, nuts, seeds, beans, and berries can easily be added to cereals, yogurts, cottage cheese, and salads to add extra fiber. By aiming to consume 5-9 servings of vegetables and fruits daily, fiber recommendations will mostly likely be met. Try adding extra vegetables to soups, sauces, pasta, and casseroles. When grocery shopping, try to choose whole grain breads, pastas, and rice over white products. Remember individuals who have had the adjustable gastric band should only consume whole grain breads that are toasted, and the ideal serving size is only 1/2 a slice.
While it is ideal to obtain fiber through food, it may be necessary to use fiber supplements. Fiber supplements are available in chewable tablets and powder form. Always look on the label for the amount of fiber provided prior to purchasing. A good rule of thumb is at least 3 grams per serving.
Difference between Fibrous and Fiber Foods
It is important to note the difference between fiber containing foods and fibrous foods. After having the adjustable gastric banding procedure, individuals will not be able to eat fibrous foods. Examples of fibrous foods include asparagus, fresh pineapple, rhubarb, broccoli and cauliflower stalks, and celery. Humans do not contain digestive enzymes in the mouth to be able to digest these foods which place individuals with the band at risk for obstruction.
Label Reading Help
Look for 100% whole grain or whole wheat which means the product contains no refined sugar. Whole grain includes the bran, endosperm, and germ. These products have not been overly processed and contain the entire edible portion of the grain. The bran contains the majority of the fiber and is removed from refined sugar. For "multigrain" or "12 grain" products, double check to make sure the grains listed are whole grains. On the label, you may see "high fiber" which guarantees the product has 5 grams of fiber or more per serving. "Good source" means the food has between 2.5-4.9 grams per serving. When it comes to cereals, choose a product that contains at least 5 grams of fiber or more per serving. If you do not enjoy the taste of high fiber cereals, try sprinkling it on yogurt, cottage cheese, or fresh fruit.
How Much Fiber is Needed?
The Institute of Medicine recommends consuming 14 grams of fiber per 1000 calories consumed. For cholesterol reduction, about 25% of fiber intake should be from soluble fiber. Experts agree that individuals should increase the amount of fiber gradually to limit excess gas formation and adequate fluids needs to be consumed. By adding fiber without enough water, constipation may result. If you are concerned about your fiber intake, keep a weekly food journal and track daily fiber. Then increase your fiber each week by 3 grams to prevent any adverse digestive effects. Try to include a fiber-rich food at each meal.
Sources:
- http://www.americanheart.org/presenter.jhtml?identifier=4574
Images:
- http://myhealthhelp.com/?cat=4
- http://www.rd.com/living-healthy/achieve-real-results-with-fiber/article16098.html