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AUGUST 12, 2021 | The Jewish Home
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Health & F tness
Foods Full of Fiber By Aliza Beer MS, RD, CDN
W
e are always being told to incorporate more fiber into our diets. However, many times it can be confusing as to which types of fiber to include and how much we should be having. Dietary fiber is a non-digestible carbohydrate found in food and comes in the form of soluble fiber and
insoluble fiber. Dietary fiber is very important for gut health and can help control body weight, regulate bowel movements, regulate blood sugar, control hypertension, and signal satiation. It is found in fruits, vegetables, legumes, grains, and fiber supplements. Women are recommended an in-
take of 21-25g of fiber each day, while men are recommended 30-38g each day. However, the average fiber consumption in the United States is only 15g fiber per day! Although fiber is essential for a healthy gut and digestive system, there are also risks involved with consuming too much fiber. Too much fiber can cause gastrointestinal issues such as gas, bloating, and stomach pain. The key to including more fiber in your diet is to do it slowly and to drink more water.
The Benefits of Fiber 1. Fiber helps regulate bowel movements: Fiber helps regulate bowel movements by increasing the size of stool and softening it. Essentially, fiber bulks up the stool, making it easier to pass. This will help prevent constipation. Fiber also bulks up watery stools, thereby preventing diarrhea. 2. Promotes healthier gut bacteria: Fiber feeds the good bacteria in your microbiome and helps produce short-chain fatty acids that combat inflammation. Studies have shown the benefits of fiber for people with gastrointestinal disorders like colorectal ulcers, gastroesophageal reflux disease, and diverticular disease. 3. Encourages a healthy weight: High-fiber foods are more filling and satiating than low-fiber foods and can help keep you full longer. Thus, if you choose high-fiber foods, you’ll consume less calories than if you choose low-fiber foods. 4. Lowers the risk of heart disease: High fiber intake has been linked to a lower risk of heart disease
in many large studies. In a Harvard study, researchers found that a high fiber intake decreased the risk of coronary heart disease by 40%. 5. Prevents and helps manage type 2 diabetes: A diet high in fiber and low in high-glycemic index foods may help lower the risk of type 2 diabetes. Soluble fiber can slow the absorption of sugar and improve blood sugar levels. A high-fiber diet can help control blood sugar levels because when it is ingested, it doesn’t spike blood sugar levels like refined carbohydrates do. Fiber doesn’t need insulin to digest it so it is not counted as part of your carbohydrates. Therefore, if a food contains 30g carbohydrates and 15g fiber, it’s counted as only 15g carbohydrates. 6. Lowers cholesterol levels: Studies have shown that soluble fiber may lower cholesterol levels by lowering the bad cholesterol called LDLs. 7. Keeps you feeling full: Fiber bulks food, expands in the stomach, and makes you feel full. High-fiber foods also take longer to digest than low-fiber foods, making you feel fuller for longer amounts of time. When fiber is digested, acetate is released, and it sends a signal to the brain to stop eating. High-fiber foods also involve more chewing, which also helps signal to the brain that you are full.
Soluble vs. Insoluble Fiber: Soluble fiber dissolves in water to form a gel-like material. It is important for digestion, lowering blood sugar and LDL cholesterol. Types of soluble fiber include oats, beans, avocados, apples, brussels sprouts, sweet
