Fiber – it’s that thing we know we’ve heard of and is supposed to keep us healthy. Surely everyone has been advised to “Eat more fiber!” But what is fiber, and why is it so integral to good health? What does fiber do in order to reign in the claim that it can help prevent heart disease, diabetes, and even forms of cancer?
The Basics of Fiber
Unlike fats, proteins, or other carbohydrates, fiber cannot be digested by our bodies. Once consumed, fiber makes its way through one’s entire digestive tract. It is in this process that fiber brings a ton of health benefits, but before we get into that, let’s understand some specifics on fiber types.
Insoluble Fiber: Insoluble fiber is metabolically inert fiber. In other words, there is no breaking this down this down as its makes its way through your stomach, in turn expediting passage of food and waste.
Soluble Fiber: Soluble fiber attracts water to form a gel. This slows digestion and helps give the body a sense of “fullness.” Although soluble fiber is different from insoluble fiber, they both carry great health benefits.
The Health Benefits
Overall, fiber will always be a part of a healthy diet. Unfortunately, though, most Americans are far below on their fiber intake, averaging 15 grams a day. This is roughly half as much fiber as people should be eating, especially for men. Women should look at consuming 28 grams/day while men should shoot for 30-38 grams. Although you don’t need to focus on one particular fiber type (most food will contain both), here are the specific benefits of each!
Insoluble: As stated above, insoluble fiber is metabolically inert, which means two things for the body: first, this adds bulk to the process and reduces constipation; and second, this acts as a laxative. By removing more toxic waste in your stomach in less time, insoluble fibers helps to regulate pH levels in the intestines (protecting your from colon cancer) and promote regular bowel movements that pass with ease. More fiber not only helps with waste passage, but also boosts the health of your stomach!
Soluble: Soluble fiber comes with its own set of benefits. First off, soluble fibers binds with fatty acids. Eating more of this fiber often results in a lowering of LDL (bad cholesterol), reducing one’s risk for heart disease. In addition to that, soluble fiber delays the emptying of your stomach and, in effect, sugar. With sugar being absorbed and released more slowly, those with diabetes are better able to control blood sugar.
As mentioned above, there’s not much need to select a specific fiber type to go after. Eating heart healthy foods is often the best way to ensure your body is getting plenty of fiber. Some good sources to consider are: dark leafy vegetables, wheat bran, whole wheat products, oat bran, flax seed, fruits, and assorted nuts.
You may even want to consider starting a diet tracking program to determine whether or not you’re getting enough fiber. The nice thing about a fiber deficiency is that it is easily corrected with a little time and effort!
August 19, 2011 at 2:23 pm
You might find this article (with citations) interesting–
TOP TWELVE MYTHS ABOUT FIBER- http://www.gutsense.org/reports/myth.html#qt_5
August 19, 2011 at 2:59 pm
There are some interesting points in the article, but it doesn’t recognize the full dynamics of fiber. Take myths 3 and 4, for example. The author of this post claims fiber argues two opposing points, but fails to recognize the difference between insoluble and soluble fiber. Insoluble is metabolically inert – slows digestions. Soluble fiber speeds it up because it breaks down – this speeds up digestion. Fiber isn’t simply “fiber” – there are metabolic dichotomies to be recognized. This may be why both myths lack citations regarding the above argument.
For other myths, there are simple arguments the page over looks. #1 relates natural sugars found in fruits to refined, processed table sugar, which is not the case. Or, take #2, for example. No medical professionals are saying fiber prevents diabetes – they argue that it increased the feeling of fullness, i.e. satiety. This means you’re eating less, reducing the risk of obesity, reducing the correlated risk of diabetes. If you eat 100 grams of sugar as the article describes, you’re consuming the same level of calories. With more fiber, you won’t be eating as much, so you wouldn’t have consumed 100 grams of sugar in the first place. Fiber doesn’t cure diabetes, it helps control metabolic functions associated with it.
Interestingly, many of the citations in the article link to pro-fiber articles. The quotes are taken out of context to argue against fiber. Check out the Harvard Study, for example, “Fiber: Start Roughing it”. In that same article, the authors state: “But just because fiber plays little role in preventing colon cancer doesn’t mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.” They go on to talk about how it helps prevent coronary heart disease, type II diabetes, and Diverticular disease. Let’s not succumb to believe sound bytes – or in this case, text bytes! We’re not anchors on Fox News, right?
It goes on! #6 links to an article focused on Carbohydrates, not fibers specifically. The author attempts to reconcile this by stating “carbs and fiber are as inseparable as Siamese twins, as I have already explained in Myth #1″ Carbohydrates aren’t fiber. Simply because they exist next to each other doesn’t make them the same, so why draw such false inferences?
#7 provides sources conflicting with earlier sources in the article. I wonder if the author is complacent with providing evidence that disagrees or perhaps they simply didn’t read the complete articles. Either way, the main source for #7 claims ends by arguing (perhaps at one’s dismay): “Therefore, while a low-fat, high-carbohydrate diet may be beneficial, complex carbohydrates should be emphasized, such as whole grains, legumes, fruits, vegetables, nuts, and seeds.” Yikes! Another conflicting piece of evidence.
#8 actually argues against itself, but rejoins with a claim that the temporary fullness feeling is something analogous to people who are obese – implying that fiber would do the same to a person. Until that is proven, fiber’s link to satiety has absolutely NO negative side effect, besides reduced calorie intake (which is why people say it’s good.) Arguments by analogy, especially those so loosely drawn, should be taken with a grain of salt.
With #9, I don’t have much to say because I’ve never heard that fiber reduces risk of kidney stones. Perhaps this is just a strawman argument to add another number to the list?
Finally, #10 again contradicts earlier sources, and the author independently refutes each claims without the use of citations. Still, he/she makes good arguments (despite not addressing some specifics in the claims). I’m not too familiar with Diverticular cancer, but I stand with the authors earlier source from Harvard, not his own commentary.
#11 is also interesting. I doubt anyone would advocate using soluble fiber for diarrhea prevention or treatment, so I don’t know why he/she rails against it so. Insoluble fiber, with guidance from a health professional, may be a bit more effective.
Finally, #12 is just ridiculous. Fiber HAS been consumed for generations – as long as high fiber foods existed. I don’t think apples were created in the 1970s along with the fiber hypothesis. Peruvians have consumed Quinoa for over 5000 years, which is high in insoluble fiber. Besides, an argument in favor of tradition isn’t logically sound anyways – I would never suggest doing anything because people have in the past. It has to merit health benefits, just like fiber does.
I don’t mean to be fiber maniac, Paleo, and I mean than sincerely. If you have other sources, I’d love to see them. I’ve just heard, read, and experienced too many benefits with fiber to discount it after a quick list of 12 supposed “myths”, especially when the article’s sources contradict each other left and right.
January 13, 2012 at 10:13 pm
most people tend to insist on what they like or believe right ! They are not ready to sacrifice a single meal of a day for their health, but ready to spend for expensive medicines or machines ! I’m living fine at 47 with no medicines and believe the contents of this article are true and working !! Thanks Jesse Richardson..