Why a High Fiber Diet?

Dietary fiber, what is it?

Dietary fiber consists of a group of the following structurally related substances: cellulose, hemicelluloses, lignin, gums and pectins. Dietary fiber can be found only in plant foods. Some good sources of dietary fiber include whole-grain, vegetables, fruit, nuts and seeds. Foods like meat, fish, poultry, eggs, dairy products, fats, oils and sugar contain no dietary fiber.

Why is dietary fiber important in our diets?

Some benefits of dietary fiber in our diets include:
Increased fecal bulk, softens stools, stimulates healthy movement of foodstuffs through the digestive tract, and assists the muscles of the digestive track. Research has shown that dietary fiber plays an important part in the prevention or treatment of various diseases and disorders like: obesity, diabetes, cardiovascular disease, colon cancer, diverticular disease, irritable bowel syndrome and constipation.

Soluble and Insoluble fibers.

Frequently dietary fiber is classified as soluble and insoluble fiber.

Soluble fiber:
Soluble fibers dissolve in water and consist of pectins, gums, and some hemicelluloses. Soluble fiber has also been shown to be effective in reducing the risk of cardiovascular disease and diabetes by reducing the total blood cholesterol and regulating blood sugar levels.

Insoluble fiber:
Insoluble fibers do not dissolve in water and consists of cellulose, lignin and some hemicelluloses. Insoluble fiber has also been shown to be effective in reducing the risk of colon cancer, preventing diverticular disease and treating constipation.

Some sources of soluble and insoluble fiber.

We should ideally incorporate both soluble and insoluble fiber in our diets.

Good sources of soluble fiber:
Oats, barley, legumes (dried beans and peas) and some vegetables and fruits.

Good sources of insoluble fiber:
Whole grain products (breads, cereals, rice, pasta), nuts, seeds and some vegetables.

Daily recommended intake of dietary fiber.

The recommended daily intake of dietary fiber is in the range of 20 - 35 grams per day for the healthy adult. The average American consumes between 10 to 20 grams per day. (well below the current recommendations).

Can we experience problems from taking in too much dietary fiber?

If dietary fiber is increased suddenly, it can cause gas, diarrhea and bloating. The fiber should be added gradually allowing time for the body to adjust. Increasing your fiber intake by about 5 grams every few days is a good example of gradually increasing fiber intake. Remember that fiber draws water into the intestines, so drink plenty of fluids. At least eight glasses of water per day is the recommendation of healthcare professionals.