Fiber in Foods
Are you getting enough?

It is only in recent times that the importance of Fiber in the diet has been recognised. Its association with the easing of constipation and an increase in flatulence has kept this subject under the table.

Most of us are not getting enough fiber (or is it Fibre? depends on where you live) in our Diets, because we are consuming High Fat, High Sugar, Processed Fast Foods. Maybe the Myth that “Carbohydrates are Fattening” and should be limited or even avoided could be a cause.

Therefore we are not having enough Grains and Cereals or Fresh Fruit and Vegetables, which are all fantastic sources of Fiber.

As Fiber passes through the large intestine, bacteria break down the fiber and multiply. This bacterium makes up the majority of faecal bulk, which is excreted. The more fiber that is digested the greater the amount of bacteria that is produced and some types of fiber will absorb water and make softer faeces, which are easier to pass. This is also beneficial if you suffer from or would like to prevent Haemorrhoids as there is less strain involved in passing softer faeces.

Studies have shown that in countries where their diet is high in Fiber there is a lower incidence of Bowel Cancer. That is not to say that fiber will be the cure all to Bowel Cancer because there would probably be other contributing factors with their diet (less fat) and lifestyle. One thought is that because Fiber can keep you regular (passing softer faeces) any harmful substances do not stay in the Bowel for any extended period of time.

It is thought that certain types of fiber may assist in binding bile acids, which take part in the digestion of fats. So if the fiber can make the bile acids unavailable to the body, the body would have to convert cholesterol into bile acids. Therefore less cholesterol would be in the body to block arteries.

The body requires a certain level of glucose in the blood to function properly (energy for the brain and other vital organs). It could be argued that it is the Complex Carbohydrates and not the Fiber that assists in controlling the levels.

It is difficult to differentiate between the two, as a diet high in Complex Carbohydrates will also be high in Fiber. An excellent choice would be to choose foods high in fiber that have a low glycaemic index.

Click here for information on both Complex Carbohydrates and Glycaemic Index.

Foods high in fiber and low in fats are more filling than sugary and fatty foods. If you eat a wholegrain sandwich, it is more filling than a sugary chocolate bar and it will keep your hunger at bay for a longer period of time. Good Eating Habits high in Dietary Fiber can assist in controlling your Weight.

Most recommendations are to have between 30 – 40 grams or Fiber per day. If you are an active person with a balanced diet containing Healthy Carbohydrates for energy. You are most probably getting the required amounts of Fiber in your diet. But if you are consuming processed ,fast foods you may find that you are lacking the necessary Fiber for proper Body functions.

As you can see a few simple adjustments to your eating habits (your choices) and Fiber can be your friend. Your choices are wide and varied, so please don’t think of it as flavourless or bland. Your body will “Thank You” and that can only be a good thing.