OOOH FIBER!
I had an off-hand conversation with a friend from work that lasted 45 minutes about her confusion over fiber. It went something like: “why do I need fiber? Isn’t there more than one type of fiber? What kind of fiber do I need? Is one better than the other? Why does fiber make me feel all bloated and gaseous… or worse constipated? I don’t get it.” And she’s not alone. Yes, we’ve all heard it a million times: Americans don’t eat the recommended amount of fiber daily or drink enough water. But, in the land of sound bites it is difficult to grasp just why we need to eat it and exactly how much to get.
Before I begin, I must first apologize as I’ve been threatening to write this particular blog for awhile but other more “fun” topics caught my eye. I mean yes…fiber is important but let’s be real here, nothing about fiber is “sexy”. It can even get down-right embarrassing to talk about, as the conversation always ultimately leads to the same place: Digestive Health…which let’s face it is not appetizing. But, I keep having more and more conversations with people about the importance of fiber. And now I have finally decided to stop procrastinating. So, let’s get to it.
What exactly IS FIBER? Dietary fiber, sometimes called roughage, is the indigestible part of plant foods we eat. It has two main components:
Soluble and Insoluble fiber. Both are vital to healthy digestion, strong immune system, and other major bodily functions.
Soluble fiber dissolves in water hence the name. It’s integral to digestive health as it is a pre-biotic that attracts water to form a gel that is easily fermented in the colon, it also prolongs the time it takes to empty the stomach of food so it slows the release and absorption of sugar, binds with fatty acids, and Soluble fibers can also help lower LDL (“bad”) blood cholesterol by interfering with the absorption of dietary cholesterol.
Insoluble fiber does not dissolve in water. It’s also integral to digestive health as it controls the PH balance (acidity) of the intestines which is where all the good bacteria/pro-biotics live and need to thrive, and it also gives the necessary “bulk” to the intestines, it absorbs water as it moves through the digestive system and is what helps pass food and waste products through the intestines and out of the body, and helps prevent constipation.
Do I need both? Yes, but don’t fret too much about what kind of fiber you are taking in unless you are seeking a specific health benefit, such as eating more soluble fiber to lower cholesterol. Instead, focus on eating a healthy diet rich in a large variety of fruits, vegetables, whole grains, legumes, nuts, and seeds. This will provide a variety of soluble and insoluble fibers and all of the health benefits.
How Much Do I Need: Now here is where the debate and subsequent confusion begins …the question of HOW MUCH. Some nutritionists talk about ratio of total calories ingested to fiber required to process said calories, others just use a blanket amount, some say if you eat a lot of animal products you need an even higher amount of fiber, and still others give varying averages. HENCE THE CONFUSION!
I personally like having solid benchmarks to work towards so, when answering this question I choose the most concentric data. The majority of health professionals suggest at least 25 grams of fiber for adult women and at least 35 grams for adult males. Considering the average American gets less than 15 grams a day (most less than 10) eating 25 grams might at first glance sound difficult to do. But, let’s also put it into perspective. When we consider that prehistoric man ate an estimated 100 to 150 grams of dietary fiber a day 25-35 isn’t that much. Not to mention, that a vast amount of scientific and medical literature suggests that the incidences of many “modern health plagues” (such as heart disease, diabetes, and some cancers) decrease when we eat 35 or more grams of fiber daily… isn’t it worth it? I shoot for no less than 25 grams of fiber per day, but on average I get 30. And it is MUCH easier then you think. (More on that later)
WHY does it make me feel gaseous and bloated? Well, there are several things to consider when answering this question so I will break each one down.
The gas occurs because bacteria within the colon, unlike the intestines, are capable of digesting fiber (to a small extent). The bacteria produce gas as a by-product of their digestion of fiber. This may not sound appealing but this is NECESSARY for colon health! ?
Also, there are different sources of fiber, and the type of fiber varies from source to source. Some types of fiber are digested to a greater extent by colonic bacteria than other types of fiber. The better-digested fiber produces more gas.
All fibers, no matter their source, can cause gas/flatulence, however, since bacteria vary in their ability to digest different types of fiber, different sources of fiber may produce different amounts of gas. To complicate the situation, the ability of bacteria to digest one type of fiber can vary from individual to individual. This makes the selection of the best type of fiber for each individual (i.e., a fiber that improves the quality of the stool without causing flatulence) more difficult. The choice becomes a matter of trial and error.
To throw yet another hat into the ring, if you are not accustomed to eating a high fiber diet your gut bacteria may not be strong enough initially to handle the increase. It is wise to gradually increase the amount of fiber you are taking in and not jumping from 10 grams to 35 grams over night.
Another great idea for intestinal and digestive health is to take a pro-biotic to strengthen the GOOD bacteria and decrease the bad ones. This will also help with bloating and gas, as your body will be capable of working faster and better to breakdown your food.
Lastly, but definitely one of the most important parts of this equation is adequate WATER IN TAKE. If you noticed both insoluble and soluble fiber need water to work their magic in our digestive system. If you aren’t drinking enough water then all that fiber is sitting there like a BMW that ran out of gas on the side of the road… it’s nice that you have it but, it still won’t go anywhere without the necessary fuel.
This leads us to a much longer conversation about the importance of water in the body. I will have to do a separate blog on the ins and outs of why we need to drink water but, for now let’s just side step that conversation. Again there is more debate of what “enough water” constitutes. Some people say eight 8 oz glasses and others say more. However, three different doctors gave me what I find to be a great way to figure out how much water to drink. The equation I follow is: take your weight divide it by two then add another 8 oz. The idea being that our body is made up of 60% water. So if we take our actual weight and divide it by two that means we are drinking 50% of our body weight in oz of water (and I think they added the 8 for good measure.)
Now this figure changes drastically based on health issues, climate, time of year, amount you exercise, etc etc. However, it is a pretty basic guideline to getting a sufficient amount of water. You can also count herbal, non-caffeinated and non-sugary drinks as well. Yes, Coffee, caffeinated teas, and soda do have water but, caffeine is a diuretic and the amount of water/energy needed to breakdown all that extra sugar in the soda, makes them less then optimal when calculating water intake.
Whoo! That was a lot of information. But, we haven’t even gotten to the best part… how to get to that magic 25 or 35 grams of fiber. At first it sounds super difficult but, it really just about adding in MORE plant foods. That means more legumes (lentils, beans, peas), Grains (barley, rye, oats, chai, hemp seeds, etc), Fruits (raspberry, blackberry, plums, prunes, pears, avocado, etc), Vegetables, Root Vegetables/Tumblers (sweet potato, Onions), Nuts and Seeds, Psyllium seed husk, flaxseed meal, sesame seeds. And the list goes on and on and on.
Ha! I can hear my sister now. “Okay, that sounds good but, what could that REALLY look like for normal everyday folks, Bianca”.
Yes, meeting dietary fiber goals can be a challenge, especially if you’re used to eating lots of processed/ refined meals, and mostly animal products. But, there are lots of easy ways to increase your fiber.
First I will give a few of my own example/tips and then below find some links that show 1) a calculator to figure out JUST how much fiber you’re getting and 2) some of the foods with the most fiber and 3) the average amount of fiber in typically eaten foods.
Tips:
1) Eat more whole fruit instead of fruit juice.
2) Read labels. Look for the word “whole” before any grains on the ingredient list and check the number of grams of dietary fiber on the nutrition facts panel of packages to select high-fiber foods.
1) Start your day with a bowl of bran or other high-fiber cereal that contains at least five grams of fiber per serving or throw 2 tablespoons of flaxseed meal or hemp seeds into your favorite cereal.
1) Snack on raw vegetables.
1) Add legumes, seeds, and nuts into soups, salads, and stews.
1) Replace refined white bread, pasta, cereals and rice with whole-grain products (brown rice, quinoa, etc). Try to buy things with at least 4 grams of dietary fiber per serving.
1) Eat a vegetarian meal at least twice a week.
1) Break it down. If you are getting on average 9 grams of fiber per meal (for ladies) and 12 (for guys) you can get there.
Recipe idea:
Morning Smoothie Mix = 14.1 grams
1 cup raspberry (8 grams fiber)
½ cup blackberry (4.4)
½ cup blueberry (1.7 grams)
2 Tbsp flaxseed meal (4 grams)
Lentils and brown rice = 19.1 grams
1 cup cooked lentils (15.6 grams)
1 cup brown rice (3.5)
Black bean and Rice burrito = 10.5 grams (taco bell doesn’t count…cough **Louis**cough)
1 cup black beans (7 grams)
1 cup brown rice (3.5 grams)
Guacamole = 16.98
1 medium avocado (11 grams)
2 small Tomato (2.8)
½ cup cooked onion (1.5)
3 sprigs fresh cilantro (1.68)
Medium Pear = 4.5 grams
Medium Apple = 4 grams
1 cup Broccoli = 6 grams
½ cup artichoke hearts = 7.22 grams
http://www.webmd.com/diet/healthtool-fiber-meter
http://www.mayoclinic.com/health/high-fiber-foods/NU00582
http://www.dlife.com/photoGallery/viewGallery.php?albumId=206&photoId=915&ts=1304006494457
http://www.wehealny.org/healthinfo/dietaryfiber/fibercontentchart.html
Okay, I think you get the picture. Besides the nutrients that plant based foods provide their fiber is vital to a healthy body. Fiber removes waste and toxins, lowers cholesterol, balances blood sugar, and is a preventative to many modern diseases (including heart disease, cancer and diabetes). Fiber helps balance estrogen in women (hello folks with polycystic ovarian syndrome are ya listening?) Fiber helps us lose and maintain a healthy weight. Fiber keeps us “regular” (which means you should be pooping no less then 1x a day, but optimally 3xs a day..and yes I said poop!)
There is so much more that can be said about fiber but, really after four pages, I better stop before my fingers bleed. I hope this helps demystify fiber and empowers you to add more to your diet!
Bon Appetit
GOT A COMMENT?
COMMENTS:
BRANDY~ I love this article on fiber. Another good thing about regulating your digestive track with fiber is that it helps you get rid of the waste that is increasing your waste line and you scale number ( wink wink ). I love ground Flax seeds because you can’t even taste it, it is really good to whisk with balsamic vinegar, olive oil and a little Zaterain’s Creole seasoning for a tasty dressing that you can add to a salad or pasta.
I also add it to my morning shake
1 tbsp almond oil
Protein powder ( I use a plant based protein )
1-2 tbsp of ground Flaxseed
Frozen strawberry / pineapple
8 oz of either ( carrot juice or orange juice )
Not only is it tasty but you will almost swear you lost 1-2 lbs after your morning restroom trip. LOL This is the original smooth move…LOL. On the serious side better water consumption also helps to regulate your hormones, clears your skin and helps your nutrients better absorb in your body.
Thanks for all of the recipe, I can’t wait to try them all 🙂
Love Brandy
