Dietary fiber can be found in plant foods and should not be confused with artificial, drug based products which produce the same effects.
Fiber cannot be digested and has no calories because the body cannot absorb it. So you cannot use it as an excuse that you are on a diet therefore must avoid it. There are two forms of fiber: soluble and insoluble. Soluble fiber attracts water and turns to gel during digestion. Products such as Metamucil do just that. If you leave a spoonful of it in a cup of water, after an hour it will mostly turn into a thick, goopy gel. This slows digestion and the rate of nutrient absorption from the stomach and intestine. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Insoluble fiber is found in foods such as wheat bran, vegetables and whole grains. This kind of fiber speeds the passage of foods through the stomach and intestines and adds bulk to the stool.
If you are one of those people on a high fiber/low carb diet, you may be lacking fiber as most of the insoluble fibers are usually high in carbohydrates. It is a necessary part of a good, healthy dietary plan, so your best bet would be to look for a better quality of breads and grain. Avoid the over-processed white breads and even the more popular brands of wheat breads which have very little advantage over the white breads. The more expensive grain breads such as whole wheat, oat, bran, rye, buckwheat, and pumpernickle are usually a better quality, but check the label.
Dietary fiber provides a feeling of fullness and adds bulk in the diet that helps aid digestion and elimination. By including fiber in your daily diet, you may prevent many problems and add healthy benefits. It can control your weight by making you feel full sooner. It keeps your bowels regular (no constipation!) It has been shown as a good prevention of diverticulosis, diabetes, and heart disease.
The average American eats 10 to 15 grams of fiber per day. The recommendation for older children, adolescents and adults is 20 to 35 grams per day. To achieve the recommended daily allowance try to include whole grains, fresh fruits and other high fiber foods in your diet throughout the day including more different types of fruits, vegetables, whole grains, cereals, and dried beans and peas. Don't peel the skins off as peeling can reduce the amount of fiber in a food. Try eating everything uncooked as the cooking process breaks down some of the fiber.
You may want to add fiber gradually over a period of a few weeks to avoid abdominal discomfort. Drink plenty of water to aid the passage of fiber through the digestive system.
Eating a large amount of fiber in a short period of time can cause intestinal gas, bloating, and cramps. Once the natural bacteria in your digestive system gets used to the increase in fiber in the diet, you won't have to worry about the embarrassing side effects. If you consume too much fiber it may interfere with the absorption of important trace minerals such as iron, zinc, magnesium, and calcium. Try to keep this as well as everything else in moderation.
Return to the Fitness Section
