Fixated on Fiber

Perhaps you've heard of fiber. You've probably seen labels on food products "with added fiber". You may even know that fiber is good for you, but what is fiber, really, and what does it do?

There are basically two different types of Fiber: Soluble and Insoluble


Soluble Fiber: dissolves in water and forms a gel-like texture. This type of fiber is commonly found beans and peas, fruits, oats, and some vegetables (think carrots, squash). Soluble fiber is important in lowering cholesterol by slowing and preventing the absorption of fats, and is also important in lowering glucose (sugar) levels in the blood by slowing the absorption rate of glucose. Take home point: soluble fiber can help prevent Cardio Vascular Disease and Diabetes Mellitus Type 2 (1-3).

Insoluble Fiber: commonly found in whole grain foods and vegetables, this fiber does not dissolve in water but creates "bulk". Bulk may not sound important, but it's actually pretty amazing. It fills you up faster, keeps you from feeling hungry, and keeps your intestines in tip-top shape. Take home point: insoluble fiber can help with weight maintenance, keep things "running smoothly", and helps prevent diseases like hemorrhoids and colon cancer (1-3).

A diet rich in both types of fiber is important to keep your body healthy and reduce the development of chronic disease. Most Adults need approximately 14grams of fiber for every 1000 calories they eat, or around 25-30grams of fiber a day (2). There are lots of fiber added products on the market, most of which have had soluble fiber added. While these can be a good supplement to help you increase your intake, it's important to get a balance of both types of fiber in order to get the most benefits. So load up on whole grains, fruits, and leafy vegetables - and enjoy not only the delicious flavors but the added health perks too!


References:
1- Mayo Clinic Staff "Dietary Fiber: Essential for a Healthy Diet". The Mayo Clinic. Retrived Nov. 12, 2011 from http://www.mayoclinic.com/health/fiber/NU00033.
2- ADA "Position of the American Dietetic Association: Health Implications of Dietary Fiber" J Am Diet Assoc. 2008;108: 1716-1731.
3- Anderson JW, Baird P, et al "Health benefits of dietary fiber"Nutr Rev. 2009 Apr;67(4):188-205.


Photo Credit: Rachel Gilmore via www.sxc.hu