There are two types of fiber–insoluble and soluble, and both are important. Insoluble fiber does not mix with water and is known as cellulose. It helps with avoiding constipation by bulking up the stool and pushing it through the colon. Experts believe because of this it helps prevent colon cancer. Find it in whole grains, vegetables, fruit skins, seeds and nuts.
Soluble fiber, known as pectin, dissolves in water and slows down digestion that is going on in the small intestine. That is a good thing as it keeps cholesterol and blood sugar in check. Scientists believe the fiber lowers LDL (bad) cholesterol and fights inflammation; that supports heart health. Soluble fiber also makes you feel fuller longer which aids in weight control. Good sources are oats, legumes (beans), fruits, and vegetables.
Fiber Amount to Eat
The Institute of Medicine says that on average, men under 50 should be eating about 38 grams of total fiber each day, while men over 50 need 30 grams. Women under 50 need about 25 grams of fiber and those over 50 need 21 grams.
To get an idea what those eating amounts entail, an apple with skin is about 3 grams of fiber, a ½ cup of frozen red raspberries is about 6 grams of fiber and a ½ cup of canned baked beans is approximately 9 grams of fiber. There is no fiber in animal products like meat, eggs and cheese.
Fiber Cuts Colon Cancer Risk
As appeared in the May 3, 2003 issue of The Lancet, a European study of about half a million people found that those who had the highest fiber level, averaging 33 grams per day, had a 25% decrease in colon cancer risk as compared to those getting about 12 grams per day.
Fiber Aids Weight Loss
High fiber foods have low calories and are low-density which means they have a high water content and are usually unprocessed (like an apple) compared to high-density foods that are processed (like burgers and fries) with a high fat content and often added sugar. Eating high fiber foods causes satiation, leading to eating less unhealthy, processed food; that is excellent for weight loss.
And as listed in “The Facts about Fiber,“ a 2007 brochure by the American Institute for Cancer Research, a piece of chocolate cake has about the same calories as seven apples. This is an example of how one can actually eat more of low-density food, and have better nutrition while losing weight naturally.
Fiber-rich Food
The USDA National Nutrient Database includes rankings of fiber-rich food, with legumes (beans) at the top of the list. In addition to food items noted previously, here are a few more healthy examples (grams are approximate).
- Black beans, cooked, ½ cup–8 grams
- Lentils, cooked, ½ cup–8 grams
- Raisin bran cereal, 1 cup–7 grams
- Kidney beans, cooked, ½ cup–6.5 grams
- Frozen peas, cooked, ½ cup–4.5grams
- Potato, baked with skin, medium–4 grams
- Banana–3 grams
- Peanuts, 28 pieces–2.5 grams
- Whole grain bread, 1 slice–2 grams
Eat Fiber for Your Health
Fiber-rich food works to enhance digestive health by slowing digestion that keeps blood sugar balanced, and helps control LDL cholesterol that promotes heart health. Roughage, or fiber, is a natural way to avoid constipation. Scientists are finding fiber also plays a role in cutting colon cancer risk and aiding in weight loss.
Reference
“Dietary Fiber.” Continuum Health Partners, accessed December 7, 2008.
Rolls, Barbara, Ph.D., and Barnett, Robert A. The Volumetrics Weight-Control Plan. New York: Harper Collins Publishers, 2000.
Arlene Lengyel - Arlene is a graduate of Clayton College of Natural Health with a Doctor of Naturopathy degree. Naturopathy promotes an all-inclusive, ...
