Nutrient Spotlight: Fiber
Nutrient Spotlight: Fiber
What is it?
Fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants
that we eat such as fruits, vegetables, legumes and grains. Basically there are two
types of fiber: soluble fiber partially dissolves in water, and insoluble fiber which
does not dissolve in water.Recommendations for adult dietary fiber intake is 20-35 grams per day.
What are the benefits of fiber?
Dietary fiber is an important part of our diet. Fiber appears to reduce the risk of
developing various health conditions, including heart disease, diverticulosis, diabetes
and constipation.
Heart Disease
Heart disease is the leading cause of death in the United States. In a large
number of studies high dietary fiber intake has been linked to a lower risk of
heart disease. In fact the FDA has now authorized a health claim that foods
meeting specific requirements and containing a significant source of soluble
fiber per serving, can reduce the risk of heart disease.
Metabolic Syndrome
High fiber intake has been linked with a lower risk of metabolic syndrome,
factors that increase your chances of developing heart disease and diabetes.
These traits include high insulin levels, obesity, high blood pressure and high
levels of triglycerides. Several studies have suggested that high fiber intake
may somehow ward off this syndrome.
Bowel Function
Constipation is the number one gastrointestinal complaint in the United
States. Fiber normalizes and supports healthy bowel function, and relieves
constipation and diarrhea.
Weight Management
Fiber helps you feel full, making it easier to diet and lose weight. Fiber may
also counteract the appetite-stimulating effects of insulin.
Where can I get the fiber I need?
There are two types of fiber sources:
Soluble – Oatmeal, Psyllium husk, Beans, Strawberries, Apples,
Pears, Blueberries
Insoluble – Whole grain breakfast cereal, Whole grains, Tomatoes,
Zucchini, Barley, Carrots