Fiber
The Importance of Fiber
Fiber comes from all plant-based foods. We need a combination of soluble fiber which absorbs water and toxins, and insoluble fiber which sweeps the colon. Many people think that a bite-sized piece of lettuce provides the “bulk” needed to move food and fecal matter through the digestive tract. In fact, the functional unit of fiber is much smaller, almost microscopic. Fiber absorbs water, keeping the stool large and soft. This supports the natural peristaltic action of the intestines so they move fecal matter through in a timely manner.
The Recommended Daily Allowance for fiber is 20 - 35 grams. However, groups of people who consume much higher quantities have significantly lower incidence of bowel disease. Medical scientists are studying the effects of fiber on cholesterol, diabetes, colon polyps and even cancer. High-fiber diets often, if not usually, reduce the discomfort of constipation, hemorrhoids and diverticulitis. Alternative practitioners recommend anywhere from 40 to 70 grams of fiber per day.
The most familiar source of fiber besides fruits and vegetables is psyllium, found in many over-the-counter fiber products. Some people find that psyllium fiber causes gas and bloating. A gentler form of fiber is flax. Whole flax seeds and flax oil are good but offer different benefits. It is the powdered flax seeds which provide fiber. Flax fiber must be taken with plenty of water. Chia seeds are also a good source of fiber, and protein. Packaging usually recommends one to two tablespoons daily, although you may want to start slowly with one teaspoon a day to give your body time to adjust to the additional fiber. Also, it is important that you increase your water intake as you increase your fiber.
Fiber content of common foods (approximate):
Fiber comes from all plant-based foods. We need a combination of soluble fiber which absorbs water and toxins, and insoluble fiber which sweeps the colon. Many people think that a bite-sized piece of lettuce provides the “bulk” needed to move food and fecal matter through the digestive tract. In fact, the functional unit of fiber is much smaller, almost microscopic. Fiber absorbs water, keeping the stool large and soft. This supports the natural peristaltic action of the intestines so they move fecal matter through in a timely manner.
The Recommended Daily Allowance for fiber is 20 - 35 grams. However, groups of people who consume much higher quantities have significantly lower incidence of bowel disease. Medical scientists are studying the effects of fiber on cholesterol, diabetes, colon polyps and even cancer. High-fiber diets often, if not usually, reduce the discomfort of constipation, hemorrhoids and diverticulitis. Alternative practitioners recommend anywhere from 40 to 70 grams of fiber per day.
The most familiar source of fiber besides fruits and vegetables is psyllium, found in many over-the-counter fiber products. Some people find that psyllium fiber causes gas and bloating. A gentler form of fiber is flax. Whole flax seeds and flax oil are good but offer different benefits. It is the powdered flax seeds which provide fiber. Flax fiber must be taken with plenty of water. Chia seeds are also a good source of fiber, and protein. Packaging usually recommends one to two tablespoons daily, although you may want to start slowly with one teaspoon a day to give your body time to adjust to the additional fiber. Also, it is important that you increase your water intake as you increase your fiber.
Fiber content of common foods (approximate):
Food
Oatmeal
All-Bran Cereal Broccoli, raw Black beans, cooked Peas Potato, with skin, baked Spinach, raw Lettuce Apple, with skin Orange Banana Lentils, cooked Bread, high bran Brown Rice, cooked FiberSmart, by Renew Life |
Quantity
3/4 cup
1/3 cup 1 cup 1 cup 1/2 cup 1 cup 1 cup 2/3 cup 2 slices 1 cup 1 serving |
Grams of Fiber
7.7 g
8.5 g 3.0 g 19.4 g 3.6 g 5.0 g 3.5 g .09 g 3.5 g 2.6 g 2.4 g 7.3 g 7.0 g 3.5 g 3.0 g |