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

Fiber: Start Roughing It!

By Elizabeth Ledoux, Dietetic Intern, Bay Pines Health Care System
Pinellas County Extension, Family & Consumers

Fiber is one of those nutrients that we know is important but remains a mystery to us. So…what is fiber? What are the best sources? What are its health benefits? This article will answer these and other questions associated with fiber.

The term dietary fiber refers to carbohydrates that are not digested. Fiber is found in all plant foods, including fruits, vegetables, grains, and legumes. Not all fiber is the same. Soluble fiber dissolves in water forming a gel-like substance. Sources include: oats, legumes, apples, berries, nuts, and seeds. Insoluble fiber does not dissolve in water. It plays an important role in increasing the movement of material through your digestive tract and bulking up your stool. Sources include: whole grains, bran, seeds, tomatoes, cucumbers, and carrots. These differences are important as it relates to fiber’s role in health benefits. Fiber reduces the risk of developing heart disease and diabetes and is involved in bowel disorders and weight control.

Fiber and Heart Disease
Coronary heart disease is the leading cause of death for both men and women in the United States. High intake of dietary fiber has been linked to lowering the risk of heart disease. A Harvard study of male health professionals found that a high total dietary fiber (particularly cereal fiber) intake was linked to a 40% lower risk of coronary heart disease. A related study of female nurses produced similar findings. Furthermore, a strong predictor of heart disease is abnormal blood cholesterol lab values. It appears that soluble fiber reduces the absorption of cholesterol in your intestines by binding with bile, a substance produced in the liver. Your body then gets rid of it.

Fiber and Type 2 Diabetes
A high-fiber diet can be beneficial in getting your blood sugars under control. Keeping blood sugars stable is a goal everyone would benefit from. If you do have type 2 diabetes, this could be the way to keep it under control. If you don't have it, this could be the way to prevent it. Research has shown that high-fiber diets can aid in prevention. A recent study showed reductions in blood sugar values with the use of a high fiber supplement in overweight and obese individuals without diabetes. Soluble fiber has been found to produce significant reductions in blood sugar. For those with diabetes, increasing your fiber now can prevent long-term complications from diabetes and can decrease insulin requirements.

Fiber and Bowel Disorders
With the introduction of white flour came an increased prevalence of bowel disorders such as diverticulosis, hemorrhoids, and irritable bowel syndrome (IBS). Studies have shown that a high-fiber diet helps to prevent diverticulosis, a condition that occurs when small pouches (diverticula) push outward through weak spots in the colon. A diet high in fiber will decrease the risk of complications if you have it. The same has been found for IBS and current treatment guidelines for IBS include following a high fiber diet. The bulk that fiber provides is thought to help prevent the pain often associated with IBS and aids in regularity.

Fiber and Weight Control
There is some evidence that "bulking up" could lead to slimming down. One of the reasons that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake.

Fiber is an important part of a healthy diet, and you should consume the recommended amount of 21-38 grams of dietary fiber per day. Most of us eat only 15 grams of dietary fiber a day. The best sources are fresh fruits and vegetables, nuts and legumes, and whole-grain foods. Here are some tips to help you increase your fiber intake:

• Eat whole fruits instead of drinking fruit juices.
• Replace white rice, bread, and pasta with brown rice and whole-grain products.
• Choose whole-grain cereals. Check out http://www.wholegrainscouncil.org/ for more information on whole grains.
• Snack on raw vegetables instead of chips or crackers.
• Substitute legumes (beans and peas) for meat two to three times per week.
• Experiment with recipes that use whole grains and legumes.

Find out the fiber content of your favorite foods at: http://library.umsmed.edu/pe-db/pe-fiber-food.pdf