Bulk Up on Fiber
by Sue Becker
Much is being said today about adding "fiber" to the diet.
Articles on improving health and eating habits are appearing in
all types of publications stressing the importance of fiber.
Despite its publicity, most of us, however, don’t
understand what fiber really is, what its food sources are, nor
the significant role it plays in our body’s system.
Technically, fiber is a group of non-digestible carbohydrates.
Since we don’t digest fiber, it is passed through the
stomach and small intestines, and dumped as waste into the colon
(large intestine). The bacteria of the colon begin to feed on
some of this undigested fiber producing as by-products many of
the B vitamins and vitamin K. The rest of the undigested fiber
is actually excreted. Despite its transit through the body, this
undigested fiber performs many vital health functions along the
way, depending on the type of fiber it is.
SOLUBLE OR INSOLUBLE
Nutrition experts classify fiber as either soluble or insoluble
in water. Insoluble fiber, commonly known as roughage, acts as a
cleansing agent in the digestive system. It is this coarse fiber
that is the outer, protective layer of seeds, known as bran.
Insoluble fiber also gives plants and vegetables their firmness.
Once food is digested in the stomach and the nutrients are
absorbed through the walls of the small intestine, the "waste"
with the undigested fiber is passed into the colon. The
colon’s function, then, is to create a solid material to
be eliminated by the bowels. The insoluble fiber acts much like
a sponge in this process, absorbing water drawn into the colon
and thereby increasing the bulk, while softening the stool. The
increased bulk of the stool applies pressure to the walls of the
colon, stimulating gentle, rhythmic contractions of the colon,
known as peristalsis, which then in turn produces the urge to
eliminate. The roughage of insoluble fiber, such as the bran
portion of grain, is also mildly abrasive and serves to gently
scrub the walls of the colon clean during elimination.
Since bulkier stools fill the colon more quickly and the urge to
eliminate comes only when the colon is full and pressure
exerted, insoluble fiber "shortens the transit time", meaning we
will eliminate more frequently and regularly. Do not, however,
mistake these more regular, bulky movements with the frequent,
yet very loose watery bowel movements of some people. This
chronic, diarrhea type of elimination is caused by the abnormal
peristalsis contractions of the colon trying to eliminate old
built up waste not completely removed before. The watery, loose
stool is due to the lack of fiber in the colon to absorb the
excess water drawn in by the increased contractions. In
actuality, these symptoms are nothing more than advanced
complications of constipation.
One should now see that the true cause of constipation, which so
readily plagues our nation, is food that is so very completely
digested (i.e. lacking fiber) that it leaves no residue, such as
fiber, to hold water. To the extent that the fiber can hold or
absorb water affects its ability to produce bulk and function as
a cleaning agent.
SOURCES OF FIBER
The most effective and abundant source of insoluble fiber comes
from the bran portion of whole grains. Insoluble fiber is also
found in beans, vegetable skins, and firm fruits and vegetable
such as broccoli, carrots and apples. No significant fiber of
any kind is in lettuce.
Another important aspect of insoluble fiber is that it readily
absorbs toxins in the digestive tract. Many researches believe
that by speeding the elimination of toxins from the intestinal
tract, insoluble fibers lower the risk of developing colon
cancer.
Soluble fiber, on the other hand, is the non-structural compound
of plants, such as gums and pectin, which gelatinizes as it
dissolves in water. In the digestive tract, soluble fiber binds
with critical compounds and speeds their elimination from the
body.
Pectin for instance, binds with fats and speeds its excretion
from the body. Apples, bananas, cabbage, citrus fruits dried
peas, and okra are good sources of pectin. Gums, found in oats
and beans, are helpful in reducing cholesterol by binding with
bile acids (a cholesterol raw material) and carrying them
through the intestines to be eliminated.
Soluble fiber also appears to help regulate blood sugar levels
by delaying sugar absorption in the lower intestinal tract,
thereby keeping levels more constant. This reduction in the
numerous rapid rises and falls of blood sugar levels helps to
prevent such complications as hypoglycemia and diabetes.
FIBER AT EVERY MEAL
Breakfast provides an optimum opportunity to indulge in fiber.
Freshly rolled oatmeal, freshly ground grits, barley pudding
(recipe included this issue), or muffins, coffeecake, or
pancakes made with freshly ground flour all can be served to
compliment your family’s favorite breakfast foods.
For lunch, a sandwich on bread made from freshly milled whole
grain increases you insoluble fiber intake. Add a piece of fresh
fruit or raw carrots to supply the soluble fiber. (We’ve
discovered baby carrots. They are kid friendly in that they are
ready to eat (no scrubbing) and travel well.)
At dinner, dishes with brown rice (rice with the bran intact),
whole grain pasta, or peas and beans and always some type of
bread or roll supplies a variety of fibers. Beans provide a
particularly high dose of fiber plus are a wonderful source of
protein. Side dishes of fruits and vegetables not only
compliment your favorite main dish but also increase your fiber
intake even more. High fiber vegetables include broccoli,
brussel sprouts, baked potato (with skin), sweet potato, and
spinach. Apples, pears, plums, and bananas are just few of the
high fiber fruits.
WATER
Increasing your fiber intake without increasing water
consumption may cause constipation and bloating. As explained
earlier, fiber absorbs water in the digestive tract, therefor
you must drink extra water. It is important to drink water-other
fluids won’t bring the same results. I begin each day with
a large glass (16 oz.) of water before I eat anything. It is
very stimulating to both the colon and the salivary glands in
your mouth. I call it priming the pump!
Do not be fooled by store bought "wheat" breads, dark in color
that appear to be whole grain. Read the label! It is very
difficult, however, if not impossible to buy commercially
prepared bread or flour that is not stripped of its fiber and
therefor will not give the same beneficial effects as bread made
from grains you have milled yourself. Even flour labeled "whole
wheat" has had some of the bran and nearly all of the
oil-containing germ removed to prevent spoilage.
Many experts recommend consuming at least 20-35 grams of fiber
per day. Unfortunately, the average American consumes only about
12 grams per day. If you change your breads to those made with
fresh ground grains and make grains a part of every meal, then
consciously increase your fruits and vegetables, you will find
it easy to eat the required amount of fiber without worrying
about counting every gram.
As you can see, a few simple dietary changes can make getting
the benefits of high fiber and whole grains easy and doable.
Changes such as these increases not only your fiber intake, but
also adds many other essential nutrients greatly lacking in the
American diet today.
References:
The Physiology Coloring Book, by Kapit, Macey and Meisami;
Harper Collins
DISCLAIMER: Nothing in this article should be construed as
medical advice. Consult you health care provider for your
individual nutritional and medical needs. The opinions are
strictly those of the author and are not necessarily those of
any professional group or other individual.
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