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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