By Samantha TenEyck, Dietetic Intern Fiber, a plant-based carbohydrate found in a plethora of the whole foods we eat, including vegetables, fruits, legumes and whole grains plays a crucial part in promoting digestion, improving heart health and may even decrease cancer risk. Although the overall health benefits of fiber should be enough to motivate us to consume fiber rich foods, the Dietary Guidelines Advisory Committee (DGAC) on the Dietary Guidelines for Americans states that the majority of Americans continue to under consume dietary fiber as a component of the healthy diet. As a student, my first question was why? Generally, the least processed foods have the most fiber. As a country, our food production is highly processed, likely contributing to many individual’s low fiber consumption. However, during my first nutrition course, it became apparent to me that people may stray away from including fiber as a component in their diet because of something much simpler: pure confusion. Between trying to understand the different types of fiber and their mechanism of action, to figuring out what type of fiber is best for your body, it was confusion that I could easily relate to! With that being said, if you’re wondering how to increase your fiber intake or simply why a high fiber diet is beneficial, you’ve come to the right place. Nutrition recommendations, including the nutrition facts label, recognize dietary fiber as a whole, not distinguishing between soluble and insoluble fiber. Soluble fiber moves through the digestive system, absorbs water and becomes gel-like. Soluble fiber is what slows down digestion, giving you the “full feeling”. Health benefits of soluble fiber include reducing cholesterol, regulating blood glucose levels and improving digestive and immune health. Insoluble fiber passes through the digestive system, however, it doesn’t become gel-like. Instead, insoluble fiber adds bulk to stool, speeding up it’s elimination through the colon. As a result, insoluble fiber helps to maintain the pH of the intestines, promoting regular bowel movements and reducing the risk of colon cancer. Interestingly enough, unlike most other nutrients, both soluble and insoluble fiber cannot be digested. However, both forms can be fermented by bacteria in the colon which can cause digestive distress if consumed in large amounts. With that being said general guidelines for total dietary fiber for men are 38 grams/day and for women are 25 grams/day up to the age of 50 years. Outlined below is a chart denoting food sources of both types of fiber. You may notice while reviewing this chart that soluble fibers sources are mostly comprised of seeds, nuts and fruit, versus insoluble fiber food sources, which are generally made up of legumes, vegetables and whole grains. Food Sources:
Most people benefit from an overall mixed bag of both soluble and insoluble fiber. Including both soluble and insoluble fiber may be the best for your body...or not! Listening to your body, specifically your digestive system, will allow you to create a balanced plate including a variety of both soluble and insoluble fiber sources, maximizing on their range of benefits.
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