Fiber Facts

BENEFITS OF FIBER

NATURAL FIBER, ESPECIALLY FROM FRUITS AND VEGETABLES, SATISFY HUNGER AND HELP TO KEEP YOU FULLER LONGER WITHOUT TOO MANY CALORIES.

PREVENTS CERTAIN DISEASES:

• Heart disease. Evidence is now growing to support the notion that foods containing soluble fiber (such as oats, rye barley, and beans) can have a positive influence on cholesterol, triglycerides, and other particles in the blood that affect the development of heart disease. Some fruits and vegetables (such as citrus fruits and carrots) have been shown to have the same effect.
• Cancer. The passage of food through the body is speeded up when fiber is eaten. Some experts believe this may prevent harmful substances found in some foods from affecting the colon and may protect against colon cancer.  Other types of cancer that are linked with over-nutrition and may be prevented by a fiber-rich diet include breast cancer, ovarian cancer, and uterine cancer.
• Diabetes. Adding fiber to the diet helps regulate blood sugar levels, which is important in avoiding diabetes. In addition, some people with diabetes can achieve a significant reduction in their blood sugar levels and may find they can reduce their medication.
• Diverticular disease. Diverticular disease is a condition in which small pouches, called diverticula, develop in the wall of the colon. In a small percentage of people, these diverticula become inflamed or infected, a condition known as diverticulitis. Diverticular disease can cause pain, diarrhea, constipation, and other problems.
• Gallstones and kidney stones. Rapid digestion leads to a rapid release of glucose (sugar) into the bloodstream. To cope with this, the body has to release large amounts of insulin into the bloodstream, and this can make a person more likely to develop gallstones and kidney stones (in addition to diabetes and high cholesterol).

SOLUBLE FIBER VS. INSOLUBLE FIBER:

SOLUBLE FIBER:

-      Forms a gel when mixed with liquids and binds with fatty acids to prolong stomach emptying time so sugar is released and absorbed more slowly.  This helps to lower LDL (low density lipoproteins) which is the bad cholesterol and also regulates blood sugar.

-      Natural food sources – oat and oat bran, dried beans and peas, nuts, barley, flax seed, psyllium husk, fruits like oranges and apples, and vegetables such as carrots

 

INSOLUBLE FIBER:

-      Passes through our intestines largely intact and moves the bulk which controls and balances pH (acidity) in the intestines which prevents colon cancer and helps to prevent constipation and removes toxic waste through the colon in less time.

-      Natural food sources – dark leafy green vegetables and root vegetable skins and other vegetables like green beans, fruit skins, whole wheat, corn bran, seeds and nuts

AIM FOR 25-35 GRAMS OF DIETARY FIBER EACH DAY.

Recommendations for fiber intake

The average American's daily intake of fiber is about 5 to 14 grams per day. The current recommendations from the National Academy of Sciences, Institute of Medicine are to achieve an adequate intake (AI) of fiber based on your gender and age. The AI is expected to meet or exceed the average amount needed to maintain a defined nutritional state or criterion of adequacy in essentially all members of a specific healthy population.

AI Fiber Intake for Men

Age	Fiber grams/day
19 to 30 years	38 g/d
31 to 50 years	38 g/d
51 to 70 years	30 g/d
70+ years	30 g/d

 

AI Fiber Intake for Women

Age	Fiber grams/day
19 to 30 years	25 g/d
31 to 50 years	25 g/d
51 to 70 years	21 g/d
70+ years	21 g/d