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May 2010
Benefits of Fiber Beyond Digestion
Dietary fiber has been linked to an array of health benefits beyond digestion and relieving constipation. These added benefits have significantly increased consumer focus on whole grains and fiber. In spite of the benefits and soaring interest in high fiber foods, only one in five Americans consume the recommended daily intake. Let’s take a closer look at fiber benefits, types and food sources.
Benefits of Fiber
• Improve blood cholesterol—soluble fiber in foods such as oats and barley may lower the bad LDL cholesterol.
• Combat high blood pressure—studies revealed that increasing fiber intake for 8 weeks showed lower blood pressure.
• Control blood sugar levels—fiber, especially soluble fiber, slows down the absorption of sugar.
• Help maintain a healthy weight—high fiber foods take longer to eat providing a feeling of “fullness”.
• Help prevent hemorrhoids—forms bulkier, softer stools, reducing straining that may lead to hemorrhoids.
• May reduce the risk of cancer—studies have failed to find a definitive link between fiber and colon cancer. Research supports fiber in reducing risks of small bowel cancer.
Fiber Basics
Fiber is the part of grains, fruits and vegetables that our bodies cannot absorb or digest. As a result, fiber passes through the body almost unchanged.
Different types of fiber have different properties. The most important difference is that some are insoluble while others are soluble.
Insoluble fiber does not dissolve in water and has the most benefit in promoting regularity. Vegetables, whole grains and nuts are rich in this type of fiber.
Soluble fiber dissolves in water and forms a gel-like substance. This fiber can help lower cholesterol, make us feel full longer. Food sources include fruits, especially apples & citrus, and ground flax seed, oats & barley.
Need a Fiber Boost?
Men 50+ Aim for 30 grams of fiber daily
Women 50+ Aim for 21 grams of fiber each day
Some Fiber Rich Foods
| Food | Portion | Grams of Fiber |
| Legumes | 1/2 cup | 6.0-9.5 |
| Swt Potato w/ skin | 1 medium | 4.5 |
| Pear w/ skin | 1 medium | 4.0 |
| Apple w/ skin | 1 medium | 3.0 |
| Strawberries | 1 cup | 4.0 |
| Vegetables | 1/2 cup | 1.0-4.0 |
| Whole Grain Bread | 1 slice | 1.0-3.0+ |
| Almonds | 12 | 1.5 |
| Breakfast Cereals | Check Nutrition Facts Label | |
Add up your fiber intake for the day. If you fall short of the recommended amounts gradually add a variety of fiber rich foods. Try to focus on foods instead of supplements since the food will have additional health benefits. Don’t forget to drink more water too!
Fiber is listed on the Nutrition Facts Label for a quick and easy reference.
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