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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