Fiber 101
1. What is Fiber?
2. What is the difference between soluble and insoluble Fiber?
3. How much Fiber do I need?
4. What are the health benefits of Fiber?
5. What’s the difference between “whole grains” and “refined grains”?
6. What is the definition of High-Fiber?
7. Should I still increase my Fiber intake, even if I’m regular?
8. How quickly can I add Fiber to my diet?
9. How can I get the Fiber I need?
10. Will I experience any side effects as I increase my Fiber intake?
11. Can I increase my Fiber intake if I’m on a “Low Carb” diet?
12. Any other tips?
1. What is Fiber?
Fiber, sometimes referred to as roughage, is a complex carbohydrate. Fiber is found in fruits, vegetables, beans, nuts and whole grains. There is no dietary Fiber in meat or dairy products. Unlike other kinds of carbohydrates, Fiber is not digestible and has no calories. It moves through the digestive system without being absorbed, improving digestion and promoting natural regularity and intestinal health.
Fiber has many other health benefits, such as reducing the risk of heart disease, diabetes, and diverticular disease. Additionally, Fiber is a proven tool in preventing weight gain. According to the FDA’s newly revised dietary guidelines, adults should be getting a minimum of 25-30 grams of dietary Fiber a day.
2. What is the difference between soluble and insoluble Fiber?
Dietary experts agree there are two kinds of Fiber: soluble and insoluble. Both are essential to good health and digestion.
Soluble Fiber absorbs water and forms a gel-like substance which traps food, fats, sugars and cholesterol in the stomach and softens the stool. You can think of soluble Fiber as a sponge, helping to regulate your rate of glucose digestion and absorbing cholesterol in your intestine. Sources of soluble Fiber include: oats, beans, nuts, barley and the flesh of fruits such as apples, pears and oranges.
Insoluble Fiber moves through your digestive system quickly, but does not absorb water. It aids regularity by adding bulk to the stool. It’s often compared to a broom that cleans out your intestines. By helping prevent constipation and moving food through the colon quickly, insoluble Fiber speeds toxins out of the digestive system faster and promotes better overall digestive health. Sources of insoluble Fiber include: whole grains, fruit skins, dark leafy greens, asparagus, celery, seeds and nuts.
3. How much Fiber do I need?
According to the American Dietetic Association, most Americans consume less than half of the recommended 25 to 30 grams of dietary Fiber each day, depending upon age and total daily calories. Many health experts recommend eating more for maximum health benefits.
4. What are the health benefits of Fiber?
It’s widely understood that if you eat more fiber, you’ll be more regular. But fiber does a lot more for you than maintain regularity. Scientists and health researchers now tell us that a high-Fiber diet can increase our chances of preventing and treating chronic and acute health problems:
Other benefits of a high-Fiber diet include:
- Fiber-rich foods can help with weight loss and obesity. Fiber fills you up without being fattening. Fiber is a key ingredient, along with protein, in staving off hunger and keeping you satisfied. It stays in your stomach longer, absorbing water and making you feel full. It also keeps insulin levels stable, which encourages the body to store less fat.
- Dietary Fiber can reduce the occurrence of digestive disorders and constipation and alleviate symptoms of disorders such as diverticulitis and Irritable Bowel Syndrome.
- A High-Fiber intake (25 grams or more) can significantly lower the risk of heart disease. Soluble Fiber as part of a low fat, low cholesterol diet can lower blood cholesterol between 0.5% and 2 % for every gram of soluble Fiber eaten per day.
- Studies have shown that diets high in whole grains and Fiber can help lower the incidence of stomach cancer, breast cancer and prostate cancer. The Institute for American Cancer Research presented research that showed whole grains contain antioxidants, Fiber and phytochemicals that fight disease.
- The American Diabetes Association recommends a high-fiber diet to lower the risk of getting Type 2 diabetes. High-Fiber diets help slow glucose absorption and help regulate blood sugar levels.
5. What’s the difference between “whole grains” and “refined grains”?
Lately, “whole grain” has become a health buzzword. New whole grain food products are flooding the market. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. Whole grains haven’t had their bran and germ removed by milling, making them better sources of Fiber.
Refined grains have been milled, a process that removes the bran and germ. This is done to improve shelf life and give grains a finer texture, but it also removes dietary Fiber, iron, B vitamins and other nutrients. Many refined grains are said to be “enriched”. That means certain vitamins, and iron are added back after processing. However, Fiber is not added back to enriched grains. Many ready-to-eat cereals that claim to be whole grain have less than 2 grams of Fiber and lots of added sugar.
6. What is the definition of High-Fiber?
The Food and Drug Administration has established guidelines for the way products describe their nutritional values, including Fiber content. Look at the nutrition facts panel on the packaged foods you buy and check under Daily Value on the far right column to determine if the food is high or low in Fiber.
- 20% or more of the Daily Value per serving is “high” or an “excellent source of” Fiber.
- 10-19% of the Daily Value per serving is a “good source of” Fiber.
- 5% or less of the Daily Value per serving is considered “low in Fiber”.
7. Should I still increase my Fiber intake, even if I’m regular?
Smile! Because, unlike many people, you’re regular. However, you still might not be getting enough Fiber. Studies show that the average American consumes about half of the 25-30 grams the US Department of Agriculture recommends. And according to health authorities, a High-Fiber diet can lower the risk of heart disease, type 2 diabetes, Irritable Bowel Syndrome, and diverticulitis. And that’s not all! New research from the University of Texas has shown that women who maintain a healthy weight fill up on Fiber—Fiber-rich foods have fewer calories, but keep you feeling full and satisfied longer.
8. How quickly can I add Fiber to my diet?
If you are like most Americans, you eat less than half of the Fiber you should daily, so it can take up to several weeks to comfortably increase your Fiber to the daily recommended 25-30 grams. Every week, increase the amount of Fiber in your diet by 5 grams per day for adults and 1-2 grams for children.
As you increase your Fiber intake, remember to stay hydrated and drink plenty of water.
9. How can I get the Fiber I need?
Most Americans consume barely half the recommended daily amount of fiber. Luckily, putting more fiber into your daily diet is easy.
- Keep apples, dried fruit, and a bag of baby carrots or popcorn around for snacking instead of chips.
- Try to eat vegetables raw or lightly cooked.
- Buy breads labeled as “whole grain” or “whole wheat.” Check the nutrition facts panel for 1.5 or more grams of fiber per slice.
- Add beans to soups, stews and side dishes. Green peas, lentils and chickpeas are also high in fiber.
- Scrub fruits and vegetables and eat with the peel on.
- Eat a piece of fruit instead of having juice.
- Start your day off with unprocessed whole grain bread, cereal, or oatmeal.
- Make home-cooked meals. Processed or prepared foods tend to be low in fiber.
- Check the Nutrition Facts labels on the foods you buy and look for more than 2 grams or more fiber per serving.
- Eat whole wheat pasta, whole wheat couscous, and brown rice instead of white.
- Eat potatoes with the skins on; they are a rich source of fiber.
- Use berries, figs, raisins and nuts to add more fiber to yogurt, oatmeal, cereals and salads.
10. Will I experience any side effects as I increase my Fiber intake?
Listen to your body. Remember, adding too much Fiber too soon can cause minor bloating and abdominal cramps. Take things slowly and drink plenty of water. Your intestines will be more comfortable if you increase the amount of Fiber in your diet by 5 grams per day for adults and 1 to 2 grams for children every week.
Be sure to consult a physician if you experience symptoms that might be signs of a more serious condition.
11. Can I increase my Fiber intake if I’m on a “Low Carb” diet?
As a low carb dieter, you can integrate Fiber-rich foods, like whole grains, fruits and vegetables into your diet. Low carb diet plans, introduced the concept of “net” carbs as a way to allow “healthy” carbs like Fiber. These diet plans consider Fiber a “good” carb because it is not digested and has a stabilizing effect on blood sugar levels. For example, when reading food labels, you should deduct the grams of Fiber from total carbohydrates in a product to determine “net” carbs.
We at Gnu Foods do not endorse or promote low carbohydrate diets. We believe only by eating balanced meals can you maintain a healthy lifestyle over time.
12. Any other tips?
- Know your fiber. Read the nutrition labels for all the packaged foods and supplements you buy. Cereal should contain at least 5 grams of Fiber per serving. Some foods that claim to be made with “whole grains” may in fact contain very little Fiber. Look for unprocessed foods with 100% natural ingredients that you can pronounce. These are more likely to contain both soluble and insoluble Fiber.
- Read the ingredients. Avoid foods made with ingredients such as hydrogenated oils, high fructose corn syrup and chemical additives—those are dead giveaways for processed foods, which are low in natural Fiber and high in sodium, sugars and saturated fats.
- Visit www.mypyramid.gov to learn more about the different food groups that should be part of your daily diet.
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