Healthy Eating: Why is Fiber so Fabulous?
The best known health benefit of dietary fiber is prevention of constipation. But fiber can do much more that ensuring regular bowel movements. Here is a closer look at this brilliant food component that works wonders for your health.
Types and Sources of Fiber
Fiber is a type of carbohydrate present in your food that isn't fully digested by the body. It is of two types, insoluble fiber and soluble fiber. The popular notion of fiber pertains to insoluble fiber or roughage. Soluble fiber is the lesser known type of fiber. It is a viscous substance that dissolves in water. Soluble fiber has been shown to have positive effects on blood cholesterol and blood sugar and lower the risk of heart disease and type 2 diabetes. Both soluble and insoluble fiber is found in plant foods such as cereals, beans, nuts, fruits and vegetables. Animal foods such as meat, poultry, eggs and dairy do not provide any fiber. Good sources of insoluble fiber are:
- Whole grains.
- Brown rice.
- Wheat bran.
- Vegetables such as carrots, cucumbers, zucchini, and leafy greens.
- Beans, peas, lentils.
- Oatmeal and oat bran.
- Fruits such as apples, pears, mangoes, plums, kiwi, blackberries, strawberries, raspberries, peaches, citrus fruits, dried apricots, prunes, and figs.
Health Benefits of Fiber
- Fiber (particularly the insoluble type) prevents constipation by adding bulk to stool.
- Fiber prevents other colon problems such as diverticular disease (formation of pouches in colon).
- A high fiber diet prevents obesity and promotes weight loss since it is low in calories and discourages overeating by making you feel full for a longer time.
- Soluble fiber has been shown to reduce the level of LDL (bad cholesterol) in blood by retarding the absorption of cholesterol from food.
- Higher intake of fiber has been shown to reduce the risk of atherosclerosis or the buildup of cholesterol filled plaque in arteries.
- A high fiber diet has been associated with reduced risk of type 2 diabetes.
- Several studies have found a lower risk of heart disease in people who take a fiber rich diet.
- Some studies have shown a lower risk of colon cancer in people taking high fiber diet. Though the results could not be conclusively substantiated, experts think that increasing fiber intake could have a role in cancer prevention.
How to Get Your Daily Fiber
The recommended fiber intake is about 25 grams per day for women and 38 grams per day for men. The fiber content of some common foods is shown in Table 1. In general, a diet rich in plant foods such as whole grains, fruits and vegetables would ensure optimum fiber intake. Simple changes such as taking fruits instead of fruit juice and adding beans to your soups and salads can increase your daily fiber intake. Table 1: Fiber Content in Some Common Foods
| Beans (most varieties), cooked | ½ cup | 6-9 gm |
| Peas and lentils, cooked | ½ cup | 5- 8 gm |
| Brown rice, cooked | ½ cup | 1.5 gm |
| Whole-wheat pasta cooked | ½ cup | 3 gm |
| Whole wheat bread | 2 slices | 4 gm |
| Almonds | 1 ounce | 3.5 gm |
| Broccoli, cooked | 1 cup | 4.5 gm |
| Sweet potato | 1 medium | 4 gm |
| Cauliflower, cooked | 1 cup | 3 gm |
| Spinach (raw) | 100 gm | 2.5 gm |
| Carrot (raw) | 100 gm | 4.4 gm |
| Onion (raw) | 100 gm | 2.5 gm |
| Apple with skin | 1 small | 3.3 gm |
| Berries (blueberries, blackberries, raspberries) | ½ cup | 1.75-4 gm |
| Pear | 1 medium | 5.1 gm |
| Banana | 1 medium | 2.8 gm |
Can too much fiber cause side-effects?
- Excess fiber can cause bloating, cramps and gas, particularly if your body is not used to it. For this reason it is recommended to increase your fiber intake gradually.
- It is important to consume enough water in order to get maximum benefits of fiber and avoid side effects.
- Rare cases of intestinal blockage have been reported in people taking fiber supplements. It is advisable to check with your doctor before using a fiber supplement on a long-term basis.
