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ROLES FOR FIBER-
HEART DISEASE, DIABETES, BLOOD PRESSURE AND MORE
April 2006
Fiber is a general term referring to plant-based carbohydrates that cannot
be digested or absorbed. Traditionally, fiber has been divided into two
types: soluble and insoluble, depending on if the fiber
dissolves in water. Recently, the focus has changed. Fiber is being distinguished
by the health benefits with an emphasis on consuming fiber from various
sources. Some of these benefits may be due to the phytonutrients that
are naturally found in fiber rich foods.
• HEART DISEASE – Soluble fiber can help decrease cholesterol
in conjunction with a diet low in fat, especially saturated fats. This
fiber acts like a sponge, soaking up cholesterol in our bloodstream.
• DIABETES - Fiber slows down the speed of carbohydrate digestion. This reduces the rapid rise in blood sugars, which is especially helpful for people with diabetes or those that are insulin resistant.
• BLOOD PRESSURE -Recent research finds that fiber added to your diet can reduce your blood pressure.
• CANCER PREVENTION– A fiber rich diet maybe reduce the risk of colon, rectal and breast cancer. The link between fiber and cancer prevention is uncertain and it may be due to phytonutrients vs. fiber.
• WEIGHT CONTROL– Fiber may satisfy hunger longer, making one feel full and eat less.
Vegetables, fruits, legumes and whole grains are naturally rich in fiber.
This fiber is “dietary fiber”. Other foods may be a good source
of fiber due to a manufactured fiber that has been added. This fiber is
a “functional fiber” and includes: psyllium, inulin and maltodextrin.
Check the nutrition label for the total fiber content.
HOW
MUCH DO I NEED?
The average American eats about 14 grams of
fiber per day.
• Men over 50 aim for 30 grams of fiber daily.
• Women over 50 aim for 21 grams per day.
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