Melissa Wdowik PhD, RDN, FAND
  • Home
  • About
  • Services
  • Going Gluten-Free
  • Blogs
  • In The News
  • Publications
  • Presentations
  • Handouts
  • Blog: Just One Thing
  • Education & Honors
  • Certifications & Trainings
  • Contact Me

TRANSLATING RESEARCH
inTO PRACTICAL ADVICE

Don't Forget About the Varied Benefits of Fiber

6/5/2016

0 Comments

 
Have you given much thought to the fiber in your diet? Probably not, if you are like most Americans. While recommended intakes of dietary fiber range from 21-25 grams per day for women to 30-38 for men (depending on age), average intake in this country is about 15 grams for both genders. It may be a bigger deal than you think.

Dietary fibers are complex carbohydrates in plants that your body cannot digest or absorb. Instead, they either form a gel when mixed with water in the gut, or move quickly to the large intestine, where they speed up the elimination of waste. These characteristics have historically placed fibers into one of two groups: soluble and insoluble, respectively. However, research indicates that solubility does not tell the whole story of physiological effects; besides, plant-based foods have mixtures of soluble and insoluble fiber. I prefer to encourage intake of a variety of fiber types, with attention to fiber’s many benefits and dietary sources.

Heart health is one of the best-known benefits of fiber intake. Eating more oat products, legumes (dry beans, peas and lentils) and psyllium (often added to cereal) decreases triglycerides, total cholesterol and LDL cholesterol in the blood. An increase of just 10 grams per day appears to be beneficial; you can get this amount by adding 1/2 cup navy beans to your dinner, or 1/2 cup black beans and 1/2 cup brown rice.

Blood sugar and insulin responses are also improved after a meal containing fiber. Most beneficial are whole grains, legumes, nuts, fruit and non-starchy vegetables. A favorable intake might include oatmeal with nuts and berries for breakfast, a large colorful tossed salad for lunch and lentil tomato soup for dinner.

Digestive issues such as irritable bowel syndrome, diverticular disease and slow-moving bowels can be prevented or treated with a fiber-rich diet. The key is to increase fiber intake gradually and increase fluid intake at the same time. For example, swap a donut for a cup of psyllium-enriched breakfast cereal on days one and two, continue this and replace fast food with a whole wheat tortilla wrap on days three and four, and continue both of these while adding 1/2 cup vegetables to dinner on days five and six, adding a glass of water to each meal as well. Since the gut reacts differently in each of us, consult your doctor or dietitian for additional information.

Fermentation is a process that breaks down some fibers into beneficial end products. These fermentable fibers are called prebiotics, and contribute to the health of the gut by stimulating good bacteria to promote both digestion and immunity. Notable sources include bananas, onions, leeks, garlic, fruit, soybeans, asparagus and chicory root. Chicory is a significant source of inulin, the fiber that is artificially added to foods to increase their fiber content; examples include Fiber One 90 calorie bars and Chobani 100-calorie yogurt, each with 5 grams of fiber from chicory. But beware: This form of fiber causes gastric discomfort, bloating and gas in many people, and is a perfect example of the advantage of real food over supplementation.

Weight loss is another benefit of a high fiber diet because of its tendency to make you feel full and eat less, while also slowing digestion. Try to replace processed snacks such as chips and pretzels with fruit, seeds and nuts. At meals, incorporate vegetables, barley, and beans while cutting back on meat and white pasta.

The easiest way to increase your fiber intake is to eat more fruit, vegetables, legumes and whole grains. Aim to eat a wide variety of different types of fiber, and remember, add fiber gradually while increasing the amount of water you are drinking. The benefits are almost endless.

***
As published in the Fort Collins Coloradoan
www.coloradoan.com/story/news/2016/06/04/forget-varied-benefits-fiber/85410044/
***
0 Comments



Leave a Reply.

    Melissa Wdowik, PhD, RDN, LDN, FAND

    is a nutrition educator with over 20 years experience as a college professor, nutrition coach, presenter and writer, as well as a nutrition consultant and  founding director of the Kendall Reagan Nutrition Center.

    Categories

    All
    Diabetes
    Digestive Health
    Fats
    Goals & Resolutions
    Healthy Diets
    Heart Health
    Mindfulness
    Nutrition "Casserole"
    Power Foods
    Preventative Health
    Sugars
    Vitamins & Nutrients

    Archives

    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    June 2016
    April 2016
    March 2016
    February 2016
    January 2016
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012
    November 2012

 HOME    |    ABOUT    |    SERVICES    |  CONTACT 
Picture
  • Home
  • About
  • Services
  • Going Gluten-Free
  • Blogs
  • In The News
  • Publications
  • Presentations
  • Handouts
  • Blog: Just One Thing
  • Education & Honors
  • Certifications & Trainings
  • Contact Me