:: Why Fiber is So Important

Dietary fiber is that part of plant cell walls which our bodies cannot digest. There are two main types of fiber: insoluble and soluble. The best known insoluble fiber is cellulose. An example of this type of fiber is wheat bran. Wheat bran has been used for years to relieve constipation. However, insoluble fiber does not have as many benefits as do soluble fibers.

Soluble fibers include: hemicelluloses (oat bran), gums (guar gum), mucilages (psyllium seeds), pectins (apples) or ligans (dandelion root). These water soluble gel-forming fibers provide many beneficial effects including:

• Decreased transit time (food passes through the intestines more quickly)
• Decreased appetite
• Decreased blood fats
• Delayed stomach emptying (the stomach releases food into the intestines more slowly)
• 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
• More soluble bile (to prevent formation of gall stones)

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. In contrast, those cultures which typically eat a low fiber diet have a transit time of greater than 48 hours and a fecal weight of only 100 grams.

Although dietary fiber increases the rate of transit through the gastrointestinal tract, it slows the rate at which the stomach empties, thus reducing after-meal elevated blood sugar. Also, enzymes secreted by the stomach, and pancreas increase in response to fiber, enhancing digestion.

A high fiber diet may also promote lactobacillus bacteria (the good ones) while inhibiting endotoxin-producing bacteria (the bad ones) in the colon. Having the proper microflora in the intestines helps with elimination and protects against foreign attack by other pathogenic bacteria.

The water-soluble gels and mucilaginous fibers can help lower serum cholesterol and triglyceride levels. When bile acid and fatty compounds bind to these fibers, more cholesterol and bile salts are excreted through the feces.

Fiber may also play a major role in weight loss programs. Fiber is of benefit because it 1) increases the amount of chewing, 2)increases the amount of calories excreted by the body, 3)alters secretion of digestive enzymes and improves glucose tolerance by delaying the rate at which the stomach empties. This same effect also allows the individual to feel fuller longer.

Fiber can also be obtained through a diet rich in beans, whole grains, fruits, and vegetables. It is best to get at least 20-35 grams of fiber daily through diet and supplements. Eat all foods in the least processed form for optimal health, for example fresh produce, and whole unprocessed grains.

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.

Possible contraindications:

Excessive amounts of supplemental fiber can have some side effects although in general fiber used properly is totally safe and beneficial. More than 2 cups of psyllium daily can damage the intestinal lining but typical dosing is far less, usually 1 -2 tablespoons daily. Excessive carrageenan may cause gastrointestinal ulcers, intestinal damage, colon cancer, birth defects, and liver enlargement. Those who have been diagnosed with some gastrointestinal disorders need to avoid fiber as this may exacerbate their condition.

However, as stated above, these risks are rare and only with excessive amounts, so eat a fiber-rich diet and enjoy excellent health!