Is There Enough Fiber On Your Plate?
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The modern American diet is infamous for not having enough fiber on its plate. According to the Institute of Medicine, the average American, consumes only about 15 grams of fiber daily. This is a wide margin off from the recommended daily intake of fiber which is 38 grams per day for men and 25 grams per day for women.
Most of us understand the basics about fiber. Let me reiterate it once again quickly. It is the roughage part of the plant food that we cannot digest. Fiber exists in two forms; Soluble fiber and Insoluble fiber. For ideal health, we need both.
What is Soluble Fiber?
That which dissolves when in contact with moisture is called soluble fiber. In general terms, within our body, the soluble fiber is fermented to gases and physiologically active byproducts due to the gut bacteria present in our intestines. Soluble fiber converts into a gel like substance when it comes in contact with water.
Soluble fiber often gives you a feeling of fullness. Along with this, it helps reduce cholesterol levels, lowers the risk of heart disease and reduces blood sugar levels.
Sources of Soluble Fiber
Broccoli, avocado, sweet potato, and pears are rich in soluble fibers. Oats (how long do oats last?) and mushrooms are really good sources too. An exception, which is the psyllium husk (how long does psyllium husk last?) is a soluble, viscous but non fermented fiber.
It does not ferment in our intestines therefore reducing the chance of bloating, cramps and gas. Soluble fiber retains water as it moves through the digestive system and eases bowel movements.
What is Insoluble Fiber?
This fiber is inert to digestive enzymes in the gastrointestinal tract. It passes through the digestive system almost intact, adding matter to stool. Insoluble fiber is important for regulating bowel movements and preventing constipation.
The thing about insoluble fibers is that it is effective when it is coarsely ground, for example; Wheat bran (how long does wheat bran last?), green beans, and potatoes. When the insoluble fiber consumed is more coarse than fine, it triggers the secretion of mucus in the large intestine. Having finely ground insoluble fiber, can have an opposing effect, i.e. a constipating effect.
What is Resistant Starch?
Resistant starch contains characteristics of both soluble and insoluble fiber. It is now being added into the definition of dietary fiber. Like insoluble fiber, it resists digestion and passes into the colon undigested. But in the colon, it acts like soluble fiber and is digested by the good bacteria present there.
Found in foods like bananas, potatoes, Jerusalem artichokes (how long do artichokes last?); resistant starch is it actually beneficial because it produces short chain fatty acids which keep the gut flora thriving.
Why is it So Important to Have a Good Amount of Fiber in Our Diet?
An analysis of several studies confirms that eating fiber from fruits vegetables and whole grains can decrease incidence of coronary heart disease, type 2 diabetes, rectal cancer, cardiovascular related mortality and stroke incidence by 15 to 30%.
By giving you a satiating effect for longer, fiber helps keep your cravings in check and so it is very important to include a good amount of it in your morning meals.
Having the right type of fiber in our daily diet can help reduce cholesterol levels.
Clinical trials have shown that people having more fibrous foods tend to have a good control on their systolic blood pressure compared to those with lower intake of fiber.
Now that we have the basics clear, let's move on to understand why is it that we are having so less of such an important food group.
People understand the benefits of fiber, and believe they're having enough.
Yes! This is true Research shows that while we do understand the importance of fiber, we end up misunderstanding its presence in our food. This confusion could be caused due to many reasons.
Confusion About Fiber Content in Foods
Mistaking certain foods to be good sources of fiber is more common than you would think. Usually, people tend to look for foods that are labeled “whole grain”. Though it is recommended that whole grains be consumed more, the naturally occurring fiber in the whole grains varies considerably. Also, the ingredients with which this “whole grain” product is made, also plays a role. Being misguided by the “whole grain” labeling is very common.
Finally, and probably the most predictable reason why people may be misled by such nutritional values, is that not all products that are labeled to be whole grain match up to the standards and definitions of being good or excellent sources of fiber by the FDA.
Now, it would help greatly if one were to check food labels of ready-to-eat cereals and breakfast bars (how long do breakfast bars last?), that claim to be made from whole grains. Sadly, about a third of such products are not a good source of fiber. And more sadly, only 1 in 4 consumers are reported to check the Nutrition Facts section on food every time they purchase whole grain foods.
The Growing Fads of New Age Diets and Misconceptions
The increasing popularity is wheat-free, gluten-free, and grain-free diets are further reducing fiber-rich grains from people's diets.
Many people believe that foods rich in fiber don't taste good and are time consuming to prepare.
Another factor that I've noticed is that many of us hesitate to eat fibrous foods, fearing they cause flatulence? Hmm..
What is a High and Low Count in Fiber?
Foods that contain more than 6 grams of fiber per 100 grams would be considered as high in fiber.
Foods that contain 3 grams or less all fiber per 100 grams would be considered as low in fiber.
How Can I Increase My Daily Intake of Fiber?
Start with reading food labels on stuff you buy. As a rule of thumb:
Choose breads with three or more grams of fiber per serving
Pick cereals that give 6 or more grams of fiber per serving
Opt for pasta (how long does pasta last?) that gives 4 or more grams of fiber per serving
When you look at the ingredient list, “whole….” should be the first ingredient. Just because it is made from whole grain, doesn't mean it is rich in fiber. It could mean that the grains are refined and hence offer much less fiber than they claim.
Other ways to incorporate more real fiber in your food are to:
Begin your day with a bowl of high fiber oatmeal.
Pick breakfast cereal that has more than 5 grams of fiber per 100 grams.
Add seeds and nuts (how long do nuts last?) and fruit to salads.
Eat whole foods that are not processed.
Include a good amount of fresh vegetables in your meals, along with cooked ones.
Make beans and lentils (how long do lentils last?) a part of your daily diet. Black chickpeas, kidney beans (how long do kidney beans last?), red lentils (how long do red lentils last?) and white gram are great sources of both soluble and insoluble fiber.
Switch to whole wheat pasta, breads and brown rice. Substitute white, starchy foods with whole grain versions.
For snacks, opt for whole popcorn (how long does popcorn last?) kernels which you can pop at home easily. Bran cookies, lentil soup, and baked potato with skins are good options. Dried fruit (how long does dried fruit last?) makes for a great snack.
Drink plenty of water. Aim for more than 8 glasses of water a day, add milk or other fluids as required. This is very important as fluids like water will help fiber do its job.
Why All This Hard Work? Can't I Just Take a Fiber Supplement?
Why of course you can! But nothing beats a wholesome diet. Fibrous foods also contain a plethora of macro and micro nutrients that a supplement lacks.
Remember to always get checked by a physician if you have persistent digestive problems before drastically increasing your fiber intake. Also, increase your fiber quantity gradually for your body to get used to the change. A sudden rise will probably give you bloating and flatulence.
Focus on building a healthy and a positive relationship with food. Eating fresh and real foods will not only energize your body but also rejuvenate your mind.
For a wonderfully delicious fibrous bread recipe, follow the link!
Check out these local Texas foods that fight colon cancer.
