High Fiber Diet

What is Dietary Fiber?

All fiber comes from plants, bushes, vines or trees. There are many different types of fiber but the three that are most important to the health of the body are:

Insoluble Fiber

This fiber cannot be dissolved or fermented by the bacteria in the colon, but it can hold water, which then promotes regularity in bowel movements. Sources of insoluble fiber are:

• whole grain wheat and other whole grains
• corn bran, including popcorn, unflavored and unsweetened
• nuts and seeds
• potatoes and the skins from most fruits from trees such as apples, bananas and avocados
• many green vegetables such as green beans, zucchini, celery and cauliflower
• some fruit plants such as tomatoes and kiwi

Soluble Fiber

The colon bacteria break down these fibers into nutrients that the body can use. Soluble fiber is present in some degree in most edible plant foods, but the ones with the most soluble fiber include:

• legumes such as peas and most beans, including soybeans
• oats, rye and barley
• many fruits such as berries, plums, apples bananas and pears
• certain vegetables such as broccoli and carrots
• most root vegetables
• psyllium husk supplement products

Prebiotic Soluble Fiber

These plant fibers were only recently discovered. They are called inulin or fructan. These soluble prebiotic fibers occur in significant amounts in:

• asparagus
• yams
• onions
• garlic
• bananas
• leeks
• agave
• chicory and other root vegetables such as Jerusalem artichokes
• wheat, rye and barley (smaller amounts)

Benefits of a High Fiber Diet

A diet high in fiber has numerous health benefits that are now well understood. If you consume the recommended amount of fiber on a regular basis, you can expect to see these benefits. What is now known regarding a high fiber diet include:

Bowel Regularity

A diet rich in fiber promotes regularity with a softer, bulkier, and regular stool pattern. This decreases the likelihood of hemorrhoids, diverticulosis, and possibly colon cancer.

Cholesterol and Reduced Triglycerides

The soluble fibers that are most effective in reducing cholesterol levels are psyllium husk and prebiotic soluble fiber. These fibers may also reduce the incidence of coronary heart disease. The best sources of these fibers are oats, flax seeds and legumes or beans.

Colon Polyps and Cancer

There is no certain consensus on whether or not a high-fiber diet helps to prevent colon cancer, although there is much research that suggests that it may have an effect. Some experts believe that this is because a high-fiber diet helps to regulate the bowels, preventing carcinogens from staying in the colon for too long and damaging the cells. Additionally, a high-fiber diet is thought to reduce the amount of bile flow from the liver, which can also be damaging to colon cells. Finally, a diet high in soluble fiber is believed to help maintain the health of the colon wall, reducing the risk of colon cancer.

Colon Wall Integrity

A high fiber diet leads to positive changes in the bacterial makeup of the colon, including a reduction in bad bacteria. This can help to improve colon health and prevent conditions like obesity, diabetes type 2, and inflammatory bowel disease. Adding soluble fiber prebiotics to the diet can further promote a healthy balance of gut bacteria.

Blood Sugar

Making sure to include both soluble and insoluble fibers in your diet may help to regulate blood sugar and reduce your risk of type 2 diabetes.

Weight Loss

A diet high in fiber is more filling and causes a sense of fullness sooner than an animal and meat based diet does. In addition, the soluble prebiotic fibers have been shown to turn off the hunger hormones produced in the wall of the gut and to increase the hormones that give a sense of fullness.

New research has found that bacterial makeup in the colon is different in overweight people. These people absorb more calories through the colon wall than people of a normal weight. Prebiotic fibers may help change this balance.

Bacteria and the Function of the Colon

The colon is responsible for finishing the digestive process. Ideally, the waste products move through the colon in a regular manner. Soluble fibers help to make this happen by retaining water and creating a bulkier, softer stool, which is easy to pass.

The colon also has a role in housing a large number of microorganisms, which are mostly bacteria. Recent research has found that there are over 1,000 species of bacteria in the colon, and the total bacterial count is ten times the number of cells in the body. These bacteria are important for keeping the colon wall healthy. In addition, these good bacteria produce a strong immune system for the body. They also help increase calcium absorption and bone density.

How Much is Enough?

National nutritional authorities recommend that men under 50 years old consume 38 grams of dietary fiber daily, and women under 50 years old consume 25 grams of dietary fiber daily. National nutritional authorities recommend that men over 50 years old consume 30 grams of dietary fiber daily, and women over 50 years old consume 21 grams of dietary fiber daily.

You should keep track of the amount of fiber you eat for a week or two. You can find out how much fiber is in a food by looking at the nutrition label.

Read the Labels

As noted, fresh and frozen foods are usually better. When buying packaged foods and, in particular grains, look for three things:

• The first word on the label should be whole, such as whole wheat or whole grain.
• Check out the calories and the amount of fiber in a serving.
• How many and what other additives or chemicals are added.  Fewer is always better.  Do you know what each additive does?  Some are added not for the benefit of the buyer but rather for manufacturers.  These could and do include sugar, artificial flavor, chemicals to prevent oxidation and spoilage, emulsifiers to blend the product.  You have to be a detective.

Fiber Facts, Nuggets and Pearls

• For breakfast you can easily get the day started well by using a high fiber, whole grain cereal.  Check the labels.  Add fruit such as blueberries and bananas.  If you are an egg eater, use whole wheat or grain toast.  Adding wheat germ gives you a good fiber kick.

• Always use whole grain or wheat with rolls and sandwiches.  Does your fast food store not have them?  Perhaps you look elsewhere.  Eating an occasional black bean or veggie burger provides variety.

• Snacks should consist of fruit and/or nuts.  While nuts are loaded with fiber, they are an energy rich food, meaning they have a lot of calories in a small packet.

• Fruit juices should contain pulp.  Clear juices such as clear orange, pear or apple juice contain little fiber and have a lot of fructose.  Prune juice is usually high in fiber.

• Homemade soups – adding fresh or frozen vegetables to a chicken or vegetable stock is a good way to start homemade soup.

• Salads – adding cooked and then chilled vegetables provide great flavoring to almost any salad.  Remember, a cobb salad has lots of cooked corn in it.  Small slices of apples or oranges and nuts such as chopped walnuts or sliced almonds always adds taste, variety and fiber to almost any salad.

• Fruit – Try to eat fruit of some type with almost every meal.

• Rethink how you place the various foods on your dinner plate.  Reducing the portions of the meat or animal food portion to the side with equal or more portions of vegetables, legumes and fruits portion always allows for more fiber.  There was never anything magic about making the meat or animal food portion the main part of the dinner plate.  Eating from smaller plates can, over time, trick your mind and long term habit of using a dinner plate.  Again, there is nothing magic in an 11, 12, or 13 inch dinner plate.

Fiber Supplements

These supplements can be helpful in treating and preventing constipation. Both insoluble and soluble fibers are available in these supplements. There are both insoluble and soluble fiber supplements available on the food or pharmacy shelves. These supplements can be helpful in treating and preventing constipation.

Psyllium

Psyllium is a soluble plant fiber with mucilage in it. This has been used in India for over 2,000 years. It acts to retain a lot of water and also is fermented by colon bacteria. When 7 grams a day are used, it does lower cholesterol. Metamucil in various forms is psyllium.

Methyl Cellulose

The cellulose products are made from finely ground wood chips. The wood chips are boiled in acids to create methyl cellulose, which is an insoluble fiber that does not dissolve in water. The methyl cellulose is an emulsifier, which means it can blend oils and water. Citrucel is made from methyl cellulose. Some medical studies have shown that emulsifiers like methyl cellulose can dissolve the mucous lining of the colon in animals that are prone to Crohn's disease. This allows bacteria to invade the underlying tissue.

Inulin

Soluble prebiotic fiber found in many foods which are fermented mostly in the left side of the colon.

Oligofructose

FOS

Prebiotic fibers are fermentable carbohydrates that are beneficial for gut health. These fibers are quickly fermented in the right side of the colon, where they promote the growth of healthy bacteria.

Prebiotin

This product contains oligofructose and inulin, which both help to feed the bacteria in the colon. The benefit of this formula is based on medical research.

Prebiotic Soluble Fiber

Soluble fibers that occur naturally in plants are some of the healthiest fibers available. These fibers have been heavily researched in the last decade or so, and many plants contain them. This research has shown the following:

• Increase in good and decrease in bad colon bacteria
• Increase calcium absorption and enhanced bone mass
• Enhanced immune system
• Appetite and weight control by changing the hormone appetite signals to the brain
• May decrease colon cancer incidence
• Reduce or correct a leaky colon

If you eat a varied diet of plant-based foods, you will probably consume enough prebiotic fiber. You can also take supplements such as Prebiotin to ensure you get enough prebiotic fiber.

Short Chain Fatty Acids (SCFA)

Eating a lot of soluble fiber, especially prebiotic fiber, results in higher levels of SCFAs in the colon. These small molecules have been shown to do the following:

• Enhance the health and integrity of the colon wall
• Provide nourishment for the cells that actually line the colon
• Increases the acidity of the colon which is a very real health benefit
• Stabilize blood sugar for diabetics
• Reduce blood cholesterol and triglyceride
• Significantly enhance immunity
• May be a benefit for Crohn’s disease and ulcerative colitis patients

Pears are a popular fruit because they are both tasty and nutritious. Pears are one of the best fruit sources of fiber.

A medium-sized, raw pear has 5.5 grams of fiber or 3.1 grams per 100 grams.

2. Strawberries (2 grams)

Strawberries are a delicious fruit that can be eaten fresh. They are also a healthy option, as they are packed with nutrients.

The interesting thing about these fruits is that they are very nutrient dense, with loads of vitamin C, manganese, and various powerful antioxidants. You can try some in this banana strawberry smoothie.

There is 3 grams of fiber in 1 cup of fresh strawberries, or 2 grams per 100 grams.

3. Avocado (6.7 grams)

Apples are delicious and satisfying, and they are also a good source of fiber.

We especially like them in salads.

A medium-sized, raw apple contains 4.4 grams of fiber. This equals 2.4 grams per 100 grams.

5. Raspberries (6.5 grams)

The bottom line

Fiber is an important nutrient, as it may help with weight loss, lowering blood sugar levels, and constipation relief.

The vast majority of people do not consume the recommended daily intake of 25 grams for women and 38 grams for men.

You can increase your fiber intake by adding some of the above foods to your diet.