Make Fiber Sexy Again
Dietary fiber has a multitude of health benefits. No, it won’t erase those fine lines or wrinkles but, eating fiber-rich foods will balance your blood sugar and help you to feel full longer. Fiber is crucial for gut health and increased fiber intake is associated with a lower risk of colon cancer. Adequate fiber intake is also necessary for proper elimination of excess cholesterol and excess sex hormones such as estrogen. Unfortunately, most people do not consume nearly enough fiber to experience these positive health effects. According to the American Heart Association, most Americans are only eating about half the amount of fiber that is recommended in a day! Dietary fiber is found in plant-based foods and there are two types, soluble and insoluble fiber. Most plants contain both soluble and insoluble fiber in differing amounts and we must consume both forms to gain all of the benefits that fiber has to offer.
Soluble fiber dissolves in water and other fluids and forms a gel-like material as it passes through the body. Once it arrives in the colon, it feeds beneficial gut bacteria and supports a healthy microbiome. A healthy microbiome is linked to a myriad of health benefits, including protection against obesity and its’ related conditions, including diabetes. Soluble fiber slows digestion, helping us to feel satiated longer. Digestive hormones have more time to act and carbohydrates are prevented from being quickly absorbed by the small intestine, thus resulting in better balanced blood-glucose (sugar) levels. Research published in the New England Journal of Medicine in 2000 compared a moderate fiber diet (24g of total fiber including 8g of soluble fiber) with a high fiber diet (50g of total fiber including 25g of soluble fiber) over 6 weeks. The high fiber diet saw a reduction in pre-meal blood glucose levels by 0.7 mmol/l compared to the moderate fiber diet. The high fiber diet also resulted in lower post-meal blood glucose levels. Soluble fiber can also help reduce cholesterol levels and help promote healthy estrogen detoxification. Once inside the small intestine, the fiber attaches to the cholesterol particles and causes them to exit the body through the feces instead of entering the bloodstream. In a similar manner, moderate fiber consumption also leads to reduced estrogen absorption in the colon and increased fecal estrogen excretion, or in other words, fiber helps your body get rid of excess cholesterol and estrogen in your stool. Good sources of soluble fiber include oats, peas, beans, apples, carrots, barley and psyllium.
In contrast to soluble fiber, insoluble fiber doesn’t dissolve in fluids. Instead, it absorbs them and sticks to other materials to form stool. This process leads to softer, bulkier and more regular stools. Adequate intake of insoluble fiber encourages regular bowel movements and prevents constipation. By preventing constipation and intestinal blockages, insoluble also lowers the risk of diverticular disease and colorectal cancer. Like soluble fiber, insoluble fiber aids in the prevention of obesity, cardiovascular disease and diabetes. Sources of insoluble fiber include whole-wheat flour, bran cereals, green beans, sweet potatoes and cauliflower.
Although fiber is a necessary component to optimal health, it is possible to consume too much fiber. Signs that you may be eating too much fiber include abdominal cramping, bloating, diarrhea or constipation. One must typically consume more than 70g of fiber per day to experience these symptoms. If you fear you are consuming too much fiber, please speak with your trusted healthcare professional. Usually these symptoms can be mitigated by increasing fluid intake, making appropriate dietary changes and exercise.
Dietary fiber is a vital component to health. It is recommended that adult women consume at least 25 grams of fiber daily and adult men should aim for more than 38 grams daily. A combination of soluble and insoluble fiber is best for optimal health benefits. Dietary fiber not only supports a healthy weight and regular bowel movements, it is also important in the prevention of diabetes and heart disease. Although insoluble and soluble fiber may not make the cover of next month’s Vogue, I’ll argue that their health benefits will lead to radiant beauty from the inside out!
References:
1. Dhingra D, Michael M, Rajput H, Patil RT. Dietary fibre in foods: a review. J Food Sci Technol. 2012;49(3):255-266. doi:10.1007/s13197-011-0365-5
2. Lattimer JM, Haub MD. Effects of dietary fiber and its components on metabolic health. Nutrients. 2010;2(12):1266-1289. doi:10.3390/nu2121266
3. Satija, A., Hu, F.B. Cardiovascular Benefits of Dietary Fiber. Curr Atheroscler Rep 14, 505–514 (2012). https://doi.org/10.1007/s11883-012-0275-7
Originally published in Arrae.