Download Fiber - Creating Vitality

DIETARY FIBER
Dietary fiber is the part of plants that our bodies cannot digest. There are two main types of fiber:
insoluble and soluble. Foods high in insoluble fiber include whole wheat, rye, barley, most other
grains, beans and most vegetables. Foods high in soluble fiber include oats, beans and fruit. Both
kinds of fiber are important for our health. While the insoluble fibers are mainly responsible for
maintaining healthy and regular digestion, the soluble fibers help to bind toxins for elimination, and
stabilize blood sugar levels. A summary and details of the beneficial effects of fiber follows:
 Decreased transit time (food passes through the intestines more quickly)
 Decreased appetite
 Decreased fat and cholesterol levels in the blood
 Lowered heart attack risk
 Delayed stomach emptying, thus maintaining steadier blood sugar levels
 Increased gastric and pancreatic secretions to aid digestion
 Increased stool weight
 Increased production of short-chain fatty acids (fuel for intestinal cells)
 More advantageous intestinal bacteria
 Strengthened immune system
 More soluble bile (to prevent formation of gall stones)
 Elimination of toxic substances and excess hormones
Constipation
Fiber can relieve constipation by affecting the transit time. Cultures that eat a high fiber diet usually
have a transit time of 20 hours and a fecal weight of 500 grams. This is the way in which our
gastrointestinal tract has evolved to operate. In contrast, those cultures that typically eat a low fiber
diet (modern refined foods) have a transit time of greater than 48 hours and a fecal weight of only 100
grams. There is a direct correlation between transit time and stool weight and size. A larger, bulkier
stool not only passes through the colon more easily, but also needs less pressure to travel through the
colon, and also needs less pressure and straining during defecation. Additionally, a shorter transit time
means that toxins and waste that are being eliminated are not in contact with the absorptive surfaces of
the intestines for as long a time.
Cancer
Eating fiber helps in the prevention of cancer in a number of ways. First, it absorbs cancer-causing
substances and eliminates them in the stool. Fiber also binds to hormones, like estrogen, that are being
eliminated from the body, thus preventing their reabsorption and decreasing their influence on
developing cancers. Secondly, the decreased transit time allows less exposure to those substances.
Also, the bulk of fiber-filled foods leaves less room for other foods containing unhealthy fats.
Diabetes
Although dietary fiber increases the rate of transit through the gastrointestinal tract, it slows the rate at
which the stomach empties, thus preventing excessive elevation of blood sugar after eating(a risk factor
for the development of diabetes). Also, enzymes secreted by the stomach and pancreas increase in
response to fiber, enhancing overall digestion.
Michael Byrne, N.D. 6300 9th Ave. NE, Seattle, WA 98115
(206) 428-2067
Intestinal bacteria
A high fiber diet promotes normal intestinal bacteria (good ones) while inhibiting endotoxin-producing
bacteria (bad ones) in the colon. Having the proper bacteria in the intestines helps with elimination and
protects against foreign attack by pathogenic (disease causing) bacteria. Our immune system is
strengthened. Soluble fiber also helps to relieve diarrhea by absorbing water.
Cholesterol
Water-soluble gels and mucilaginous fibers can help lower cholesterol and triglyceride levels in the
blood. When bile acid and fatty compounds bind to these fibers, more cholesterol and waste products
containing bile salts are excreted through the feces. Dietary fiber can reduce the synthesis of
cholesterol and increase the conversion of cholesterol to bile acids for elimination. A high fiber diet
has also been shown to significantly reduce the risk of heart attack.
Weight Loss
Fiber may also play a major role in weight loss programs. It is of benefit because it increases the
amount of chewing, thus aiding digestion and slowing the eating process so less food is consumed. It
also alters secretion of digestive enzymes and improves glucose tolerance by delaying the rate at which
the stomach empties. This same effect allows the individual to feel fuller both sooner and longer.
Fiber can be obtained through a diet rich in:
beans
whole grains
fruits
vegetables
While most Americans get about 20 grams of fiber daily, it is best to get 30-40 grams. A diverse diet is
the best source, but supplements can also be used. Eat all foods in the least processed form for optimal
health, e.g. fresh produce and whole, unprocessed grains and beans.
If you have been eating a low fiber diet, you may initially experience some gas if you drastically
increase fiber intake, so ease into it gradually and drink plenty of water (aim for 2 quarts daily) to keep
things moving through your digestive system. Excessive amounts of supplemental fiber can have some
side effects although in general, fiber used properly is totally safe and beneficial. Please consult with
your physician to optimize your daily fiber intake.
Fiber Content of Some Select Foods
Brown rice, ½ cup
White rice, ½ cup
Oatmeal, ½ cup
Spaghetti, ½ cup
Whole wheat bread, 1 slice
White bread, 1 slice
100% bran, ½ cup
Popcorn, 3 cups
Apple, 1 small
Blackberries, ½ cup
Banana, 1
1.3 grams
0.5
1.6
0.8
2.7
0.8
10.0
2.8
3.9
3.7
1.3
Peas, ½ cup
Potato, 1 small
Broccoli, ½ cup
Carrot, 1 large
String beans, ½ cup
Cucumber, ½ cup
Lettuce, ½ cup
Almonds, 10
Kidney beans, ½ cup
Pinto beans, ½ cup
Lima beans, ½ cup
Michael Byrne, N.D. 6300 9th Ave. NE, Seattle, WA 98115
(206) 428-2067
5.2 grams
3.3
2.6
2.2
1.7
0.8
0.5
1.0
4.5
3.0
1.4