Why is Fiber Good For You?

WHY IS FIBER GOOD FOR YOU?

You’ve probably heard “eat more fiber” a lot of times. But what is the fuss all about?

What Is Fiber?

Dietary fiber, also known as roughage, is a type of carbohydrate found in some foods that your body cannot digest. Instead, it passes through your digestive tract and out of your body relatively unchanged.

Types of Fiber.

There are 2 types:

1. Soluble fiber. This type dissolves in water to form a gel-like material. This gel-like material slows down your digestion. Soluble fiber is commonly found in foods like beans, oats, citrus fruits, apples, and carrots.
2. Insoluble fiber. It does not dissolve in water. But it promotes the movement of food through your digestive system. Insoluble fiber can be found in whole-wheat flour, nuts, beans, and vegetables like potatoes and cauliflower.

Most fiber-containing foods contain both types but in varying amounts. However, you do not have to worry about the difference. Instead, you should focus on eating a variety of fiber-rich foods to get the most health benefit.

Health Benefits of Fiber.

Though fiber is popularly associated with regular bowel movement, it can do much more for your health, including:

Healthier gut bacteria.

Your digestive tract contains certain bacteria known as the gut flora, which play a role in your digestive and overall health. This gut flora uses fiber as a source of energy to function optimally.

Your gut flora also uses fiber to produce many beneficial nutrients, including short fatty acids. These short fatty acids can help you reduce systemic inflammation, leading to a healthier weight and lower risk of many chronic diseases. The short fatty acids also reduce gut inflammation, which can help improve digestive disorders like irritable bowel syndrome, Crohn’s disease, and ulcerative colitis.

However, you should consistently eat enough fibers daily to reap these benefits.

Better bowel movements/digestive health.

A high-fiber diet can also ensure that you have regular bowel movements.

Fiber can help ease and even prevent constipation. This is because it can absorb water, increase the bulk of your stool, soften it, and let it pass through your intestine quickly and easily. On the other hand, some fiber types may help solidify loose and watery stool – as seen in diarrhea – because it absorbs water and bulks up the stool.

Ultimately, the effect depends on the type of fiber. Generally, fiber that increases the water content of your stool will relieve constipation. In contrast, fiber that adds to the dry mass of your stool without increasing the water content may relieve diarrhea and even lead to constipation if not taken in moderation.

You should consult a healthcare professional before you take fiber supplements for constipation because taking the wrong type can worsen constipation.

Consistently eating a high-fiber diet can also help reduce your risk of developing hemorrhoids and diverticular disease. In addition, some studies indicate that a high-fiber diet may help reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.

Lower risk of type 2 diabetes.

Maintaining a high fiber diet can help reduce your risk of developing type 2 diabetes. As shown in a recent analysis of 19 studies, eating more than 26 grams of fiber every day can reduce your risk of diabetes by at least 18%.

This effect may be because fiber-rich foods usually have a low glycemic index and only cause small spikes in your blood sugar level.

Improved cholesterol level.

Soluble fiber can help lower your LDL (bad) cholesterol levels.

As shown by a review of many controlled studies, consuming 2-10 grams of soluble fiber daily reduced total cholesterol by 1.7 mg/dl and LDL cholesterol by 2.2 mg/dl.

Lower risk of heart disease.

According to a review, your risk of heart disease reduces by 9% for every 7 grams of fiber you eat every day. This is partly due to fiber’s ability to reduce your total and LDL cholesterol levels.

Another study also found that a high-fiber diet is linked to a 40% lower risk of coronary heart disease.

High fiber intake has also been linked to a lower risk of metabolic syndrome – a combination of factors that increases your risk of developing heart disease and diabetes. These factors include high blood pressure, unhealthy weight, high insulin levels, high LDL levels, and low levels of HDL (good) cholesterol.

Weight-loss support.

Something as seemingly slight as increasing your fiber intake can help you lose weight. Even if it is the only dietary modification you make.

According to a recent study, a group that ate at least 30 grams of fiber daily, without any other dietary change, lost a significant amount of weight. In fact, they lost almost as much weight as a group on a more complex diet involving calorie, fat, salt, and sugar reduction.

This effect could be because of fiber-rich foods:

• Fill you up faster and keep you full for longer.
• Contain low calories and can reduce calorie absorption from your foods.
• Prevent insulin spikes that can cause excessive hunger, cravings, and poor energy level.

All these can help you prevent excessive calorie consumption. In fact, a study showed that doubling your fiber intake can help reduce your daily calorie intake by 90 to 130. This translates to a 9 to 13 pounds reduction in your weight over a year.

Maintenance of a healthier weight.
On top of helping you lose weight, research suggests that high fiber intake can also help ensure that you do not gain excessive weight. According to a study, people who eat more fiber tend to be leaner.

Normal-weight and overweight people have also been found to consume more fiber than obese people.

In addition, an animal study showed that fiber-free diets may cause you to gain more weight than diets with fiber. The study also showed that consuming adequate soluble fiber can help you resist weight/fat gain, even when you’re on a high-fat diet.

Lower risk of certain cancers.

Many studies have linked high fiber intake with a lower risk of colon and breast cancer. For example, a study showed that every 10 grams of fiber you eat reduces your risk of colon cancer by 10% and breast cancer by 5%.

Furthermore, fiber-rich foods, like fruits and vegetables, contain other nutrients and antioxidants that can further help reduce your cancer risks.

High-fiber diets have also been linked to a lower risk of other digestive system cancers, including mouth, stomach, and pharynx cancer.

An all-natural detox

Fiber naturally scrubs your intestines and promotes the elimination of toxins from your digestive tract.

Soluble fiber soaks up potentially harmful toxins before your body can absorb them. And insoluble fiber hastens movement along your digestive tract, thus limiting the time toxins stay in your system.

Better bone health.

Specific soluble fiber – known as probiotics – has been shown to help improve calcium absorption from your foods. This can help you maintain and even improve your bone density.

Longer life.

Researchers recently found that consistently consuming enough fiber can lower your risk of death from any cause by up to 19%.

Daily Fiber Recommendation.

According to the Institute of Medicine and the Academy of Nutrition and Dietetics, adults should consume the following amounts of fiber daily:

• Male below 50: 38 grams.
• Male above 50: 30 grams.
• Female below 50: 25 grams.
• Female above 50: 21 grams.

Examples of Fiber-Rich Foods.

Below are some fiber-rich foods and the amount of fiber they contain.

Fruits:

• Passion fruit (1 cup): 25g.
• Raspberries (1 cup): 8g.
• Blackberries (1 cup): 8g.
• Pear (1 medium): 6g.
• Prunes (5 pieces): 3g.

You should eat whole fruits instead of drinking fruit juice because the juice has been stripped of almost all the fiber and contains higher calories. For instance, a glass of orange juice contains almost no fiber and about 110 calories. Whereas a medium fresh orange contains about 3 grams of fiber and only 60 calories.

Vegetables:

• Artichoke (1 large): 9g.
• Lima beans (1 cup): 9g.
• Green peas (1 cup): 8g.
• Lentils (½ cup): 8g.
• Kidney beans (½ cup): 6g.
• Sweet potato (½ cup, mashed): 4g.

Nuts and Seeds:

• Chia seeds (1oz): 10g.
• Flaxseeds (1oz): 6g.
• Pumpkin seeds (1oz): 5g.
• Almonds (1oz): 4g.

Whole Grains:

• Raisin Bran (1 cup): 7g.
• Shredded wheat (2 biscuits): 6g.
• Oat bran (1 cup): 6g.
• Brown rice (1 cup): 4g.

Refined or processed foods, like canned fruits and pasta, do not contain a lot of fiber. This is because most of the fiber has been removed during the processing.

Fiber-fortified Foods:

• Granola bars
• Cereal

Transitioning to a High-Fiber Diet.

Though incorporating fiber into your diet is good for your health, adding too much too fast can cause unpleasant side effects, like intestinal gas, abdominal bloating, and cramping. This is because of the gases that your gut flora produces when it digests fiber. However, these side effects usually go away with time as your body adjusts to the fiber.

Therefore, you should gradually increase your fiber intake over a few weeks. This gives your gut flora enough time to adjust to the change.

You should also increase your fluid intake as you increase your fiber intake because fiber tends to absorb water.

          Implications of Consuming Too Much Fiber.

While consuming enough fiber can benefit your health, too much can also be harmful. You shouldn’t consume more than 50 grams a day as this can result in gas, bloating, and diarrhea.

Excessive fiber consumption can also increase the risk of mineral binding. This causes your body to excrete the bound minerals instead of absorbing them. Minerals with a high tendency to bind with excess fiber include calcium, magnesium, and phosphorus. Though this is not common, it may happen if you follow a vegan, raw, or whole food diet.

Fiber Supplements.

There is no doubt that fiber supplements can help you increase your fiber intake. But whole foods are generally better.

Fiber supplements are available as powder, chewable tablets, or wafers, and your doctor may prescribe them when you are constipated or have irritable bowel syndrome. Examples include psyllium (Metamucil), dextrin, methylcellulose (Citrucel), and polycarbophil (Fibercon).

However, there are some drawbacks to getting most of your fiber from supplements, including:

• Absence of a variety of fibers and other healthful nutrients that whole foods contain.
• Interaction with some medications like certain antidepressants, cholesterol-lowering drugs, and the anticoagulant – warfarin. This is a major reason you should check with a healthcare professional before taking a fiber supplement.
• Potential to reduce blood sugar levels in diabetic people – another reason to check with a healthcare professional before use.
• They are not filling or helpful in weight management.

Fiber Allergy or Intolerance

Whole-wheat food items like brown rice and whole-grain pasta are accessible sources of fiber in many parts of the world. However, these foods contain gluten – a binding protein – which can cause serious health issues if you have a wheat allergy or celiac disease (an autoimmune condition).

If you have unpleasant symptoms after eating fiber-rich foods like wheat, you shouldn’t avoid fiber-rich foods. Because this can lead to fiber deficiency. Instead, you should add other gluten-free whole grains, like millet, amaranth, quinoa, buckwheat, and gluten-free oats, to your diet.

Summary

In a nutshell, dietary fiber may help you live longer by improving various aspects of your overall health. This includes better digestive health and a lower risk of some chronic diseases. But you shouldn’t overeat it.

You should also eat a variety of whole fiber-rich foods to reap the most health benefits. This food category contains other essential nutrients, besides fiber, that your body needs for optimal health.