Fiber
Summary
Fiber [DV ~ 36g] promotes weight loss, lowers and blunts blood sugar levels/spikes and lowers cholesterol. Helps detox from heavy metal intoxication such as mercury.
Fiber, also known as dietary fiber, is a type of carbohydrate that the body cannot digest. Unlike other carbohydrates, which the body breaks down and absorbs, fiber passes relatively intact through the stomach, small intestine, and colon and out of the body. Despite its indigestibility, fiber is crucial for various bodily functions and overall health. Here’s a detailed overview:
Types of Fiber
There are two main types of dietary fiber:
Soluble Fiber:
Definition: Soluble fiber dissolves in water to form a gel-like material.
Sources: Oats, peas, beans, apples, citrus fruits, carrots, barley, and psyllium.
Benefits: Helps lower blood cholesterol and glucose levels.
Insoluble Fiber:
Definition: Insoluble fiber does not dissolve in water.
Sources: Whole-wheat flour, wheat bran, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes.
Benefits: Promotes the movement of material through the digestive system and increases stool bulk, helping those who struggle with constipation or irregular stools.
Health Benefits
Digestive Health:
Fiber normalizes bowel movements by adding bulk to the stool and making it easier to pass.
It helps maintain bowel health and prevent constipation and diverticular disease.
Heart Health:
Soluble fiber can help lower total blood cholesterol levels by lowering low-density lipoprotein (LDL), or "bad" cholesterol.
Studies suggest that fiber may also help reduce blood pressure and inflammation.
Blood Sugar Control:
Fiber, particularly soluble fiber, can slow the absorption of sugar and help improve blood sugar levels. This can help control blood sugar levels in people with diabetes.
A diet high in fiber is associated with a reduced risk of developing type 2 diabetes.
Weight Management:
High-fiber foods tend to be more filling than low-fiber foods, so you’re likely to eat less and stay satisfied longer.
High-fiber foods also tend to take longer to eat and to be less "energy dense," which means they have fewer calories for the same volume of food.
Recommended Daily Intake
The Institute of Medicine provides the following daily fiber intake recommendations:
Men aged 50 and younger: 38 grams.
Women aged 50 and younger: 25 grams.
Men aged 51 and older: 30 grams.
Women aged 51 and older: 21 grams.
Sources of Dietary Fiber
Fruits: Apples, bananas, oranges, strawberries, raspberries.
Vegetables: Carrots, beets, broccoli, kale, spinach.
Legumes: Lentils, black beans, chickpeas, lima beans.
Whole Grains: Oats, barley, quinoa, brown rice, whole-wheat products.
Nuts and Seeds: Almonds, chia seeds, flaxseeds, sunflower seeds.
Tips for Increasing Fiber Intake
Eat More Whole Fruits and Vegetables: Include fruits and vegetables in every meal.
Choose Whole Grains: Opt for whole-grain bread, pasta, and cereals instead of refined grains.
Incorporate Legumes: Add beans, lentils, and peas to soups, salads, and casseroles.
Snack on Nuts and Seeds: Choose fiber-rich nuts and seeds as snacks.
Stay Hydrated: Drink plenty of water to help fiber do its job in the digestive system.
Potential Issues with Fiber Intake
Sudden Increase: Increasing fiber intake too quickly can lead to intestinal gas, bloating, and cramping. It's best to add fiber gradually over a few weeks.
Water Intake: Adequate fluid intake is essential, as fiber works best when it absorbs water.
In summary, fiber is an essential nutrient that plays a critical role in maintaining health, particularly in digestive, cardiovascular, and metabolic functions. A balanced diet rich in diverse sources of fiber can contribute significantly to overall well-being.
High Fiber Foods (from highest to lowest, per 100 grams)
Chia Seeds (34.4g)
Nutritional Yeast [Non-Fortified] (23g)
Almonds (13.3g)
Dark Chocolate [95%] (10.9g)
Pistachios (10.6g)
Oats [Steel-Cut] (10.1g)
Wholegrain Pasta (8.8g)
Macadamia Nuts (8.6g)
Brazil Nuts (8g)
Lentils (7.3g)
Chickpeas (7g)
Wholegrain Bread (7g)
Avocado (6.7g)
Walnuts (6.7g)
Blackberries (5.3g)
Corn (4.6g)
Cashews (3.3g)
Sourdough Bread (2.6g)
Broccoli (2.4g)
Apples (2.4g)
Potatoes (2.2g)
References
BSc, K. G. (2023, April 21). Why is fiber good for you? The crunchy Truth. Healthline. https://www.healthline.com/nutrition/why-is-fiber-good-for-you
Department of Health & Human Services. (n.d.). Dietary fibre. Better Health Channel. https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
Fiber. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/carbohydrates/fiber/
Metamucil. (2023, October 3). High-Fiber foods to up your daily fiber intake. https://www.metamucil.com/en-us/articles/fiber-101/high-fiber-foods
National Library of Medicine. (n.d.). Dietary fiber. https://medlineplus.gov/dietaryfiber.html
UCSF Health. (2024, April 5). Increasing fiber intake. ucsfhealth.org. https://www.ucsfhealth.org/education/increasing-fiber-intake