Learning and Sharing

7. FIBER UP.

Sometimes it seems as though every third box in the market is screaming “high fiber!”  At the same time, experts say most average Americans eat only half the fiber we need.  So, what’s up with fiber?  How does it matter if we don’t get enough, and why is eating more better?

What most of us know about fiber is that we need it to keep our digestive systems working well.   What we may not know is that good digestion---or poor digestion---affects the rest of our body in crucial ways.  Fiber is the remnants of plant products that resist digestion, and functions in the body not as a nutrient, but as a catalyst for helping along the process of digestion. When that work is done well, disease-causing bacteria are inhibited, and fewer health problems can begin. 

Increasing fiber intake has several likely health benefits:

w Lowers the risk of developing heart disease or Type 2 diabetes:

High intake of dietary fiber has been linked to lower risk of heart disease in a number of large studies, including a Harvard study of 40,000 male health professionals, where high intake of dietary fiber was linked to a 40 percent decrease in coronary heart disease.  A related Harvard study of female nurses produced very similar findings. The cereal fiber found in grains was judged particularly beneficial, with bran and oats showing top results.  

 Several studies have linked higher intake of fiber with lessened incidence of  “metabolic syndrome,” a combination of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides and low levels of HDL (good) cholesterol.  

Studies of male health professionals and female nurses found that a diet high in cereal fiber and lower in high glycemic foods was linked to a lower risk of Type 2 diabetes. (Foods with a high glycemic index include potatoes, refined foods such as white bread, white rice, refined cereals [corn flakes, Cheerios], white spaghetti and sugar.)  Foods high in the type of fiber that protected against Type 2 diabetes risk include legumes, peas, beans, oats, fruits (especially apples, bananas and berries), vegetables (especially broccoli and carrots, potatoes and yams).   

w Lowers the risk of developing diverticulitis (inflammation of the intestine).

Among male health professionals in a long-term follow-up study, eating dietary fiber (particularly cereal grains) was associated with nearly a 40 percent lower risk of diverticular disease.

Rough It! (Tips to get higher fiber):

w Choose oatmeal or whole-grain cereals.  (Check for B and E-vitamin-rich whole wheat, brown rice or whole oats on the label.  All-Bran has tons of fiber, and Bran Chex and Raisin Bran also are good.  Go for at least 4 grams of fiber and less than 30 grams of carbohydrates.)

w Add some berries. (Top it off with strawberries, blackberries, blueberries or more.)

w Eat whole fruits instead of drinking fruit juices. (Apples and oranges have five times the fiber of a half cup of their juice!  When possible, eating the skins increases nutrient intake.)

w Create complex pancakes or waffles. (Buy buckwheat mix or start from scratch, using half white and half wheat flour.)

w Replace white rice, bread and pasta with brown rice and whole grains. (Be bold: Try amaranth, barley, brown rice, bulgur, millet, quinoa and teff, not to mention kamut and spelt.  Also, Milton’s bread is good!)

w Snack on raw vegetables. (Carrots are yummy with hummus.)

w Nibble on dried or stewed fruits. (Un-sulfured prunes, raisins, cranberries or apricots are best).

w    Think nuts and seeds. (Little in nature is more nutritious, better to snack on or for use in recipes. Buy in bulk, slow roast at 300 degrees, package tightly and enjoy anytime.)    

w     Crunch new crackers. (Try multigrain, seeded varieties like Milton’s or Crostini.)  

w Use cabbage instead of lettuce. (Much more nutritious in oh, so many ways...)  

w     Experiment with international dishes (Think couscous, tabbouleh, polenta and more.  Recipes at www.wholehealthmd.com.)

w   “Go meatless” or “less meat” two times a week. (Try spinach lasagna, red beans and rice, vegetable stir fry, lentil soup and more at www.Epicurious.com.)

w    Read product labels.  (Look for ingredients like bran, whole ground cornmeal, cracked wheat and oatmeal---not just for fiber, but also minerals and vitamins.)  If it just says “wheat,” it’s been refined to remove the bran and germ.  It may appear brown like whole wheat (probably because  molasses or caramel coloring has been added) but it’s not much more than white bread in disguise.  A far more nutritious choice is organic, 100 percent whole wheat. 

w     Know what you’re looking for. (A label that says “high fiber” means 5 grams or more.  “A good source of fiber” means 2.5 - 4.9 grams.)