Get Fit with Fiber

Shannon Slowey
Dietetic Intern at
Bay Pines VA Health Care System

What is fiber? The Food and Nutrition Board assembled a panel that came up with the following definitions:

• Dietary fiber is made up of non-digestible carbohydrates and lignin that are basic and whole in plants. This includes plant non-starch polysaccharides (for example, cellulose, pectin, gums, hemicellulose, and fibers contained in oat and wheat bran), oligosaccharides, lignin, and some resistant starch.


• Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.


• Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

As a general rule, a diet rich in fresh fruits, vegetables, beans, and whole-grain products is recommended. As portrayed in the USDA MyPlate, this should include 2 to 3 servings of fruit, 3 to 4 servings of vegetables, and 6 or more servings of grains each day.

Fiber for weight control
There is some evidence that "bulking up" could lead to slimming down. In a recent study of more than 1700 overweight and obese men and women, those with the highest fiber intake had the greatest weight loss over 24 months. A reason that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. The gel-like substance that soluble fibers form when they dissolve in water causes things to swell and move slower in the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake.

Fiber for controlling diabetes
If you have diabetes, a high-fiber diet may be just what the doctor ordered to get your blood sugars under control. The best time to address type 2 diabetes is before it develops. Research has shown that high-fiber diets can help prevent this form of diabetes. A German clinical trial reported that eating fiber-enriched bread for only three days improved insulin sensitivity in overweight and obese women by 8%. If you have diabetes, the good news is that increasing fiber in the diet now can also prevent long-term problems and complications.

Foods with fiber
Foods that have fiber can help you control your weight, lower blood cholesterol levels and help control blood sugar levels. Increase the amount of the following foods to increase your daily intake of fiber:

• Beans


• Vegetables


• Fruit (keep the skin on)


• Nuts


• Seeds

Snack with Success
Sneak fiber into your breakfast with these fun fiber food ideas:

• 1 cup of a high fiber cereal (Bran flakes, fiber plus cereals)


• ½ cup of oatmeal with ½ cup of pumpkin puree Add a tsp of brown sugar and cinnamon for flavor.


• Add ¼ cup of mixed nuts to your low fat yogurt.

For information on fiber and the fiber content of various foods, check out the publications below.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a291.pdf

http://edis.ifas.ufl.edu/pdffiles/FY/FY84900.pdf

Dietary Supplements – Navigating the Unknown

Kimberly Andreola, Dietetic Intern at Bay Pines Veterans Administration
Health Care System


Every day we are being bombarded by messages from the media telling us what foods and supplements we need to stay healthy. It may be a “new miracle cure for cancer” or that essential ingredient that we need to “fight infections and boost the immune system”. The information can be confusing and leave you with lots of unanswered questions. To help you sort out the confusion and find helpful resources on the topic, read on.


What is a supplement?
Supplements contain one or more dietary ingredients such as vitamins, minerals, herbs or botanicals and are found in many different forms (usually pill, capsule, tablet or liquid form).  Supplements are not foods and are not food replacements – they are intended to “supplement” a healthy diet.


Dietary supplements are not intended to treat, diagnose, prevent or cure disease.   In some cases, supplements can even interact with your normal prescription medications, decreasing or altering the desired effects and rendering your medications ineffective or unsafe.  For example, the herbal supplement St. John’s Wort can speed the breakdown of many drugs including birth control pills, and antidepressants thereby reducing the drugs’ effectiveness.


In addition to these interactions, supplements may negatively interact with each other or cause undesired effects if consumed in excess of what your body needs.  Many foods are fortified with extra nutrients these days.  Supplementation beyond what is required along with intake of a normal diet and consumption of fortified foods could be overloading your body on certain nutrients. 


Should I consider using a supplement?
If you consume a varied diet rich in vegetables, fruit, whole grains, and lean proteins, you probably do not need to add supplements to your diet.  People who might consider supplementation include those who have been diagnosed with a deficiency disease or those for whom vitamin and mineral intake may be inadequate.  People at risk for inadequate intake of vitamins, minerals, carbohydrate, protein, or fat include: pregnant women, people who lack access to healthy foods, alcohol-dependent individuals, strict vegetarians and those with increased or altered nutritional needs related to a health condition (such as those people who have a medical condition that alters how their body absorbs or uses nutrients).


If you are currently using supplements or are considering adding one to your diet, discuss the following with your doctor or dietitian first:

1. What are the potential health benefits of the product for me? What works for your best friend or family member, may not work for you and could even be harmful to your health. Eating a variety of nutritious foods is the best way to maintain health and prevent chronic disease.  
2. How does this supplement fit into my total diet? If you don’t eat a nutritious variety of foods, some supplements might help you get adequate amounts of essential nutrients.  Supplements cannot take the place of a varied diet, though.  
3. Does this product have any safety risks? Always know your supplement and its risks, including interactions with medications, before adding it to your diet.  The National Institute of Health (NIH) provides fact sheets on many of the common supplements summarizing benefits and risks.  The Food and Drug Association (FDA) also posts reports of adverse events as they occur and makes recommendations for certain products.  
4. What is the proper dose to take?  The FDA monitors supplements once they have been placed on the market.  It is the manufacturers’ responsibility to recommend serving sizes and doses based on research. Discuss your need for each supplement with your doctor to determine what dose may be appropriate for you.
5. How, when, and for how long should I take it?  Each of these questions should be discussed with your doctor.  The answers will vary by individual and by supplement.  
6. Does this product seem too good to be true?  More than likely the answer is yes. Read your label, research the product on the NIH and FDA websites and talk to your doctor before initiating any supplement regimen.

It is important to keep in mind that no supplement will replace the benefits of eating real food.  To decrease your risk of disease and stay healthy, your best bet is to consume a diet rich in fruits, vegetables and whole grains as well as lean protein and low fat dairy foods.  If you find it difficult to consume everything your body needs or think you may need more of a certain nutrient for medical reasons, consult your doctor before purchasing and using a supplement.  Your doctor or dietitian can help you navigate the supplement aisles of the grocery store and determine what your individual needs might be. 


References:


National Institute of Health.  Dietary supplements: What you need to know. (2011, June 17). 

Federal Trade Commission. (2011, November). Dietary supplements.  


USFDA. (2011, October 06). Dietary supplements.


ADA (2009). Position of the american dietetic association: Nutrient supplementation. Journal of the American Dietetic Association, 109, 2073-2085.


National Center for Complementary and Alternative Medicine. (2011, November). St. john's wort. 

A Global Food Crisis

Ramona Madhosingh-Hector, Urban Sustainability Agent, Pinellas County Extension

On October 16 2011, the United Nations will recognize World Food Day under the theme of Food Prices – From crisis to Stability. Since 1979, the United Nations has celebrated World Food Day as an opportunity to build awareness of the problem of hunger in the world encourage technological and economic cooperation amongst countries strengthen international and national agricultural efforts, and focus attention on food security.

In the past, we may have thought that only developing countries were facing food shortages, increased food prices and food safety concerns. The new reality is that global trade has left many nations struggling with food production and distribution issues. Food prices are continuously increasing caused either by climatic events that affect crop production or spurred by higher food transportation costs caused by increases in other commodities e.g. petroleum. Given these circumstances, it’s easy to understand how food security becomes a national security issue.

The Food and Agriculture Organization (FAO) refers to the increased food price phenomenon as food price volatility. According to FAO, food price volatility is here to stay and presents a major threat to food security. Population increases, biofuel fervor, and protectionary agriculture measures contribute to the difficulty of stable food prices. The FAO Food Price Index was 231 points in August 2011, a 26 percent increase for the same period last year. Cereal, oils/fats, dairy and sugar price indices all reflected increases compared with the same period last year. Only the price of meat appeared to be stable with a 1% total increase over July 2011. To combat food price volatility, the FAO supports increased investment in agriculture. Investment options include infrastructure upgrades, marketing systems, extension and communication services, education, and research and development.

At home in the United States, we are well aware that food security is an important issue. Local food movements like community gardens and urban farms are one mechanism by which residents are taking hold of food production and distribution and minimizing food safety concerns. These new food ventures are likely here to stay as consumer concerns revolve not just around the price of the agricultural commodity and its point of origin but also around the inputs that are used in the production process and the food safety laws that govern international products. The nutritional value of our agricultural goods is also at stake.

With one billion hungry people worldwide, it is important to remember the definition of sustainability which pledges to “meet the needs of the present”. As we celebrate World Food Day in October, let us all do our part to ensure that the residents in our communities have access to food in sufficient quantities and of a high nutritional value.

Resources:
Overview World Food Day 2011
Food and Agricultural Organization
Get Involved – World Food Day
EDIS factsheets on Food Safety
Pinellas County Food Donations