Fiber

What if the New Year brought something that promises to help you lose weight, prevent cancer, keep your heart healthy and your bowels running smoothly? You’d probably be eager to buy the book or pop the pill. But you won’t find a best-seller on the subject. It’s not as flashy as phytochemicals, not as trendy as fad diets. But it has proven health benefits. What is it? It’s fiber!Most Americans don’t get even half of the recommended 20-35 grams of fiber per day. Blame this on the popularity of processed and convenience foods, which are usually low in fiber. Fiber is found only in plant foods:?fruits, vegetables, beans, nuts, and whole grain breads and cereals. It is a complex carbohydrate that can not be digested by the human body.Although it’s your total fiber intake that’s important, there are two types of fiber, each with significant health benefits. Soluble fiber binds to fatty substances in your intestine, carrying them off to be excreted. Soluble fiber helps lower blood cholesterol levels and control blood sugar levels. Good sources include dried beans and peas, oats, barley, fruits like apples and oranges, and vegetables such as carrots.Insoluble fiber aids digestion by adding bulk and softness to stools. This promotes regularity, preventing constipation, hemorrhoids, and diverticulosis. You’ll find insoluble fiber in whole wheat products, wheat and corn bran, vegetables like cauliflower, green beans, and potatoes, and the skins of fruits and root vegetables.High-fiber foods are also good sources of carbohydrates, vitamins, and minerals. They are usually lower in fat and calories than low-fiber foods. This, plus the fact that they tend to make you feel full faster, makes them an essential part of a weight control plan.Fiber also plays a role in cancer prevention. Since a bulkier, heavier stool can pass through the colon faster, it’s thought that this may help prevent colon and rectal cancer. Of course, the lower fat content of a high fiber diet is also associated with decreased colon cancer rates.People with diabetes may see better blood sugar control by adding fiber, especially soluble fiber, to their diet. This may decrease the need for insulin or medication.So how do you go about increasing the fiber in your diet? It takes about three weeks to incorporate a new habit into your daily life. Take a look at Three Weeks To a High-Fiber Diet on page 9. Week One shows you how easy it is to add fiber to breakfast and morning snacks. Week Two focuses on boosting the fiber in your lunch and afternoon snacks. Week Three gets you in the habit of choosing higher fiber dinner and dessert items.By Hollis Bass, MEd, RD.