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Northwest Gastroenterology Specialists
HIGH FIBER DIET
High Fiber Diet
Fiber is a crucial part of a healthy lifestyle. Study after study has shown the nutritional
benefits of a high-fiber diet, while diets low in fiber have been implicated in everything
from heart disease to diabetes. Fiber is necessary for effective digestion and for
elimination of waste products. Fiber has been shown to have a gentle brooming effect on
the inner walls of your intestines, performing what might be called “daily house
cleaning”. It’s a rapid transit system keeping your body tuned up and free of toxins.
Unfortunately, chances are you aren’t getting enough fiber in your diet. In fact, most
people in the United States average only 10-15 grams of dietary fiber a day while it is
recommended that we should be eating at least 30 grams daily. Below are some
suggestions that may help improve your diet.
What is Dietary Fiber?
Simply, dietary fiber – also called roughage or bulk – is the part of plant that cannot be
digested by the body. Dietary fiber is found in grains, fruits and vegetables. There is no
fiber in animal products such as meat, fish, eggs or dairy products. Just as there are many
types of plants, there are also many types of dietary fiber. Some fibers can be dissolved in
water (soluble fiber) and inside the small intestine to form a jelly-like bulk that can lower
cholesterol and reduce blood sugar. A diet high in soluble fiber can reduce total serum
cholesterol and LDL (“bad cholesterol”) by as much as 15%. Soluble fiber can be found
in foods such as oat bran, apples, citrus, pears, peas, beans, and psyllium. Soluble fibers
act mostly in the small intestine, since they are destroyed in the large intestine through
bacterial action.
Insoluble fibers cannot be dissolved in water and are not destroyed by bacteria in the
colon. They are found in wheat bran, cabbage and root vegetables. Insoluble fibers work
mainly in the colon where they add bulk and help retain water, resulting in a softer and
larger stool. So, a diet high in insoluble fiber is most often used in treatment of
constipation resulting from poor dietary habits.
The Benefits of Dietary Fiber
The present emphasis on fiber and its role in various diseases dates back to the 1970’s
and the observations of Dennis Burkitt. H noted in cultures with diets rich in fiber there
was a relative rarity of diverticulosis, gallbladder disease, irritable bowel syndrome, heart
disease, constipation, and colon polyps – illnesses which are quite common in our
society. Burkitt also noted the emergence of these diseases in the United States and
England after 1908. This seemed to correlate with a new milling technique that yielded a
refined white flour – one that is low in fiber. Over the past several decades, much
research has been done to confirm Burkitt’s theory.
High Fiber Foods
Foods that rate high in fiber can also be delicious. It’s just a matter of making the right
choices. Her are six basic types of food that contain high amounts of dietary fiber.
1. Beans – Including pinto, navy, lima, kidney, and baked beans. Beans
are especially high in soluble fiber, the cholesterol-lowering type.
2. Whole Grains – Wheat bran and Oat bran can be found in variety of
cereals and breads. Check the label. It must say whole wheat or whole
grain. Plain wheat bread has little fiber. Also be aware that brown
bread is not always high in fiber. Sometimes bread is artificially
colored to make it look more wholesome.
3. Whole Fresh Fruits – These contain pectin which is another soluble
fiber. Figs, prunes and raspberries have the highest fiber content.
4. Cooked Fruits – Cooking does not destroy the fiber. Prunes and
applesauce are good choices.
5. Green Leafy Vegetables – Be aware that most leafy vegetables like
lettuce are mostly water and contain little fiber per serving. A typical
lettuce salad is a poor choice. Spinach, kale, broccoli are suggested.
6. Root Vegetables – Potatoes, turnips and carrots are best.
Don’t Be Too Enthusiastic
If you are not used to much fiber in your diet, don’t run out to the supermarket and load
up on high fiber foods. Most people do not tolerate a sudden increase in fiber very well as
your body takes time to adjust. Too much fiber too soon can cause a bloated feeling and
increased gas. The golden rule regarding fiber is to it in gradually, then increasing
amounts as time goes on. That is, not to take too much fiber too soon. Otherwise
unpleasant side effects will occur and you will give up before giving your body a chance
to adapt to your new diet.
Making the Change.
It’s easy to increase the fiber in your diet. Just begin shifting toward the whole foods and
plant products while shifting away from the highly processed foods and animal products
and you’ll be we on your way. You probably know that new government regulations
now require most processed foods to be labeled with their nutritional content, such as
calories and fat content per serving. Did you know that label also includes a measure of
the dietary fiber per serving? This makes it a simple matter to add up the total fiber you
consume each day. Try it for a week and you probably will be surprised at the lack of
fiber in your diet.
Fiber supplements May be Help
If you find if difficult get to get enough fiber through your diet, you may wish to consider
adding fiber supplement to your diet. These products contain plant fiber that absorbs
water and adds bulk to the stools. For example, Metamucil is made from grain and works
in much the same way as foods that are high in fiber. These supplements can be mixed
with water or various juices and then taken at the mealtime or any other convenient time.
Many people simply add these to their morning orange juice as a daily routine. Another
popular choice is Benefiber powder. One scoop once or twice a day helps to reach your
daily fiber requirements.
The most important thing is to use these products regularly. All of these products are safe
and contain no harsh chemical laxatives. Since they are not habit forming, they can be
used on a long-term basis. These supplements usually allow the bowel to return to its
normal routine without causing any embarrassing urgency. Weight watchers and patients
with diabetes will be glad to know that most of these products are available in sugar-free
form. If cost is a consideration, you should know that generic products are not really
much different than the more expensive brand names. For example, generic brand
pysllium is often half the cost of the brand name Metamucil.
Summary
Evidence is clear that the healthiest diets are loaded with plant foods (vegetables, fruits,
beans and whole grains) and short on animal foods (meat, fish, poultry and dairy
products. The importance of a high-fiber diet can’t be overstated. A diet rich in fruits and
vegetables plays a major role in reducing the risk of all the major causes of illness and
death. Adopting a high fiber diet is one of the simplest things you can do to improve your
overall health. Don’t procrastinate, begin today!
Product
Low fat Triscuits
Bran Muffin
Whole wheat bread
White bread
Rye bread
Saltines
Kellogg’s All-Bran Extra
Fiber One
Bran Buds
Kellogg’s All-Bran
Whole wheat pasta
Kellogg’s Bran Flakes
Oat bran
Raisin Nut Bran
Cheerios
Grape-Nuts
Oatmeal
Product
Amount
8 crackers
1 medium
1 slice
1 slice
1 slice
4 crackers
1 oz
1 oz
1/3 cup
1 oz
1 cup
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
Amount
Fiber Amount
4 gm
3 gm
2 gm
1 gm
1 gm
0 gm
14 gm
13 gm
10 gm
9 gm
5 gm
4 gm
4 gm
3 gm
2 gm
2 gm
2 gm
Fiber Amount
Popcorn
Total
Wheaties
Rice Krispies
Corn flakes
White rice
Kidney beans
Black beans
Baked beans
Navy beans
Peas
Baked potato and skin
Kale
Broccoli
Carrots
Corn
Green beans
Brussels Sprouts
Dried figs
Prunes
Raspberries
Figs
Almonds
Apple
Banana
Blackberries
Dried dates
Peach
1 cup
1 oz
1 oz
1 oz
1 oz
1 cup
½ cup
½ cup
½ cup
½ cup
½ cup
1 medium
½ cup
½ cup
½ cup
½ cup
½ cup
½ cup
3.5 oz
3.5 oz
3.5 oz
2
¼ cup
1 medium
1 medium
½ cup
5
1 medium
2 gm
2 gm
2 gm
1 gm
less then 1 gm
Less then 1 gm
9 gm
9 gm
7 gm
5 gm
4 gm
4 gm
4 gm
3 gm
3 gm
3 gm
2 gm
2 gm
18 gm
8 gm
7 gm
7 gm
5 gm
3 gm
3 gm
3 gm
3 gm
3 gm
Peanuts
Strawberries
Pear
Cantaloupe
Grapes
Orange
Peanut butter
Apricot
Grape fruit
Raisins
¼ cup
1 cup
1 medium
¼ cup
10 medium
1 medium
1 tbsp
1 medium
Half
1 tbsp
3 gm
3 gm
2 gm
2 gm
2 gm
2 mg
2 mg
1 mg
1 mg
1 mg