Fiber Facts
- What is dietary fiber?
- Dietary fiber can be defined as the part of a plant that cannot be digested by humans. Fiber gives plants their strength and structure. Fiber is found in grains, cereals, fruits, vegetables, nuts, seeds and legumes (dried beans, peas and lentils). Another source of fiber is the psyllium husk which comes from a plant grown in India. Fiber comes only from plants. Meat, fish and milk products do not contain fiber.
Many doctors recommend fiber. Listen to Dr. Brian Sweeney, colorectal surgeon, on dietary fiber.
- What is the difference between soluble fiber and insoluble fiber?
- There are two kinds of fiber: soluble and insoluble. Most sources of fiber contain a mixture of both types. Both types of fiber help your body, but in different ways, so it is best to eat a variety of high-fiber foods.
SOLUBLE FIBER absorbs water, becomes bulky in the stomach and works throughout the intestinal tract. Soluble fiber promotes good intestinal health by increasing bowel motility and enhances transit through the intestinal tract, reducing the incidence of constipation. Recent research suggests that increasing soluble fiber in the diet plays an important role in decreasing the incidence of colon cancer, controlling blood cholesterol levels, improving diabetes and aiding weight control.
INSOLUBLE FIBER absorbs little water and adds bulk only in the lower intestine (colon). Although insoluble fiber is less effective than soluble fiber at promoting good bowel health, insoluble fiber is still important in your diet because it improves the transit time necessary to move fecal material through the colon.
- What are some good sources of soluble and insoluble fiber?
- Good sources of soluble fiber include:
- Psyllium
- Oatmeal and oat bran
- Legumes (dried beans, peas and lentils)
- Fruits and most vegetables
- Whole grains (wheat bran, whole-grain breads)
- Fruits and vegetables with edible skins and seeds (apples, pears, strawberries and tomatoes)
- How much fiber should you consume each day?
- While there is no RDA (Recommended Daily Allowance) for dietary fiber, experts at the National Cancer Institute and American Dietetic Association recommend eating 25-35 grams of fiber per day as a step toward staying regular and preventing colon cancer. Most Americans consume only 10-15 grams of fiber per day. Thus, most people are 15-20 grams short of the daily goal of 25-35 grams of fiber.
Experts urge healthy individuals to add fiber through a well-balanced diet containing high-fiber foods (both soluble and insoluble sources of fiber). Sometimes that is difficult to do even for the most healthy and disciplined eaters. 25-35 grams of fiber are equivalent to approximately 9-13 apples per day or 12 bowls of raisin bran or 12-16 slices of whole-wheat bread. Fiber supplements like KONSYL can be a great way to improve an otherwise healthy diet.