We’ve all heard this before: “A fiber-rich diet is the key to a healthy life.” But have you ever asked yourself why?
Hearing something and understanding it are two completely different things. To
help us understand all this “high-fiber” fanaticism, here’s a rundown of all things fiber.
Quick overview:
Put simply, a high-fiber habit promotes bowel health, impacts cholesterol and blood sugar levels, and helps achieve healthy weight. For everyone, especially those who are aging, the necessity of getting adequate fiber cannot be overstated.
Dietary fiber is essentially plant food that your body is unable to digest or absorb fully. Because your body cannot fully break down this fiber, it passes somewhat intact from the stomach and small intestine to the colon and eventually out of your body altogether. Experts say that the absolute best sources of fiber are beans, peas, lima beans, soybeans, chickpeas, black-eyed peas, artichokes, whole wheat, barley, bulgur, cornmeal, bran, raspberries, blackberries and prunes. Though not as fiber-filled, experts add that other good sources of fiber include lettuce, dark leafy greens, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkin, potatoes, corn, snap beans, asparagus, cabbage, whole wheat pasta, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes and apples.
Recent numbers from the Institute of Medicine point out that the average adult gets only 15 grams of fiber daily. This is shocking considering that the average adult female requires a minimum of 25 grams per day and adult men require 38 grams per day.
Types and benefits:
There are two typical types of fiber: soluble and insoluble.
Soluble fiber
e.g. oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, carrots, etc…
This fiber possesses the ability to dissolve in water and forms a gel-esque substance in the intestine that regulates the flow of waste through the digestive system. Health specialists say this type of fiber plays a role in lowering cholesterol by binding to and purging the cholesterol and fats you eat. This type of fiber is also said to stabilize blood sugar by slowing down the absorption of carbs into the bloodstream.
Insoluble fiber
e.g. whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, vegetable skins, etc…
As the name denotes, this sort of fiber cannot be dissolved in water, and it can’t be digested by our bodies. Its most important function is the accumulation of water in the large intestine, which promotes bowel movement by essentially scraping the walls of your intestines clean. This also greatly lowers the risk of colon-related problems.
If you’d like to learn more about the types, functions, sources or benefits of dietary fiber, WebMD has an easy-to-read reference chart here.
The Mayo Clinic outlines the benefits of a high-fiber diet here:
- Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
- Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
- Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
- Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
- Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.
So there you have it — a high-fiber diet is vital to a long, happy and healthy life. And now you know why!