What is Fiber and Why is Fiber Important in our Diet?

What Is Fiber and Why is Fiber Important?

Most people know that fiber is important in your diet mainly because fiber makes you regular. There is nothing more annoying or upsetting for some people, than not having your daily bowel movement. Ok, daily is probably too much to ask. But that is not the only benefit of eating foods rich in fiber. Fiber is important to your health in so many ways. Why is fiber important? Studies show that eating foods high in fiber are may help reduce the risk of certain cancers, diabetes, digestive disorders, and heart disease.

Did you know that until the 1970s, fiber was regarded, at best, as a nonentity, and at worst, as a hindrance to good nutrition? Yes, it's true! The importance of fiber and that it is good for you is relatively new.

It was Dr. T.L. Cleave in 1969 who sparked the great re-think about fiber, arguing that refined or fiber-depleted carbohydrates are harmful to our health. This view was supported by Dr. Denis Burkitt in 1970, who along with his colleagues through their work in Africa, made "the fiber hypothesis" that states that fiber can prevent certain diseases.

Now, isn't that interesting?

What is fiber?

Almost everyone hears that fiber is important in our diet, but not everyone fully understand what fiber is. Fiber is a special type of carbohydrate that passes through the human digestive system virtually unchanged.

Carbohydrates constitute the main source of energy for all body functions. However, while fiber does fall under the category of carbohydrates, fiber is not processed the way that other sources of carbohydrates are.

Fiber is only found in foods that come from plants. You won't find any fiber in other types of food, such as meat, fish, or dairy products.

So, why is fiber important?

Fiber is important because:

• Fiber influences the digestion process from start to finish.
• Fiber slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent obesity from overeating.
• Fiber adds bulk to your diet, making you feel full faster, which may help reduce appetite and may help in weight management.
• Fiber slows digestion and absorption so that glucose (sugar) in food enters the bloodstream more slowly, which keeps blood sugar on a more even level.
• Fiber breaks down in the colon (the main part of the large intestine) by bacteria (a process called fermentation), and the simple organic acids produced by this breakdown helps to nourish the lining of the colon. These acids also provide fuel for the rest of the body, especially the liver, and may have an important role in metabolism.
• Fiber lowers total and LDL ("bad" cholesterol) cholesterol, which reduces the risk of heart disease.
• Fiber regulates blood sugar, which may reduce onset risk or symptoms of metabolic syndrome and diabetes.
• Fiber speeds the passage of foods through the digestive system which facilitates regularity
• Fiber adds bulk to the stool which alleviates constipation.

Isn't fiber great?

A word of caution:

While increasing your fiber intake has many health benefits, consuming too much fiber at once may cause gas, bloating and cramping. To avoid these issues, increase your fiber intake gradually over several weeks. This will allow your digestive system to adjust. It's important to drink plenty of water when you eat high-fiber foods. Fiber functions at its best when it absorbs water.

What are the types of fiber?

There are two main types of fiber, and they have different effects on the body:

• Soluble fiber - Soluble fiber is made up of polysaccharides (carbohydrates that contain three or more molecules of simple carbohydrates), and it does dissolve in water. It has a beneficial effect on body chemistry, such as lowering blood cholesterol and blood sugar levels.

Foods High in Soluble Fiber: Apple, Cooked Kidney Beans, Cooked Lentils, Raw Oat Bran, Banana, Legumes, Peas, Soybeans Broccoli, Carrots, Grapefruit, Kiwi, Oranges, Oatmeal, Oats, Barley, Chick Peas, Soy Beans, Pinto Beans, Potato, Sweet potato, Green Peas, Raisins, Flax Seed, Psyllium seed husks, Wheat bran.

• Insoluble fiber - Insoluble fiber is mainly made up of plant cell walls, and it cannot be dissolved in water. It has a good laxative action.

Foods High in Insoluble Fiber: blueberries, raspberries, strawberries, pears, almonds, black beans, faxseeds, chick peas, kidney beans, lentils, sesame seeds, walnuts, kale, potato skin.

Here are some easy ways to incorporate fiber into your diet.

• When choosing a cereal, choose a cereal that has at least 4 g of fiber per serving.
• Eat oatmeal in the morning; oatmeal is not only nutritious but it's also a good source of fiber.
• Add fresh or dried fruits to your cereal, salads or yogurt.
• Add slices of almonds, pieces of walnuts, or other nuts and seeds to your salad, cereal or yogurt.
• Eat more fruits. Have fruit for a snack or dessert.  Fruits are better than fruit juices, but if you need to drink juice, choose the ones with lots of pulp. Don’t forget to eat the skin on fruits such as apples and pears as the skin is the insoluble fiber part of the fruit.
• Add one more vegetable to your diet today. Vegetables are low in calories and a good source of fiber and nutrition.
• Cut some veggies and put them in little plastic bags, so when you need to snack for something other than fruits, just grab one of those little plastic bags.
• Add beans or lentils to your tossed salad, spaghetti sauce or soups.
• Choose 100% whole-grain and 100% whole-wheat breads and pasta. Make sure the package says 100% whole grain, or 100% whole wheat.
• Add 75 mL (1/4 cup) of wheat bran, oat bran or ground flax to your baking.
• Substitute half the white flour for whole wheat flour in your favourite recipes.

Please note:

When making a food choice decision, don't worry about choosing a specific type of fiber. Many foods such as flaxseeds, black beans, kidney beans, lentils, potato, sweet potato, and soybeans are rich in both insoluble and soluble fiber.

Eating enough fiber is more important!

How much fiber do we need?

For good health, the National Cancer Institute and American Diabetes Association recommend routine consumption of high fiber foods, as follows:

>>>>>>>>>>> Dietary fiber intake of 20 - 35 g per day. <<<<<<<<<<<<<<

Here are examples of fiber content in some common foods:

More Health Related Articles by Rosie2010:

• Health Benefits of Avocados
• Health Benefits of Bananas
• Health Benefits of Oranges
• Health Benefits of Fiber
• Health Benefits of Peanuts
• Health Benefits of Sweet Potatoes
• Health Benefits of Yogurt
• Health Benefits of Beer
• Health Benefits of Red Wine
• Health Benefits of Light Therapy
• Health Benefits of Ear Massage
• Health Benefits of Smiling
• Health Benefits of Walking
• Nutritional Comparison between Yams and Sweet Potatoes

Did you know? by Rosie2010

Did you know you can create your own HubPage?

Did you know you can be part of a great community, make friends and, share your knowledge and experience, and EARN MONEY through Adsense and other Affiliate programs?

Yes, you can! JOIN HUBPAGES NOW - CLICK HERE!