THE IMPORTANCE OF FIBER IN KEEPING THE COLON HEALTHY

The Importance of Fiber In Keeping the Colon Healthy

673 words

How Much Fiber is Enough?

What Is Fiber?

Fiber is an essential nutrient for good health despite the fact that it cannot be digested. It is found in all plant-based foods. A diet rich in fiber lowers cholesterol which reduces the risk of heart disease and certain cancers. It is also known as roughage and is mostly carbohydrates.

Fiber is found in a variety of foods including potatoes, certain fruits and vegetables and wheat. Although the recommended amount of fiber is 20 to 35 grams a day according to the American Dietetic Association, the average American consumes only about 12 to 15 grams per day. Asians consume as much as three times as much fiber as Americans do. The average Chinese adult eats as much as 77 grams of fiber per day.

The Two Types of Fiber

Soluble fiber is a group of substances that is made of carbohydrates and dissolves in water. Examples of foods that contain soluble fiber include fruits, oats, barley, peas and beans.

Insoluable fiber comes from plant cells walls and does not dissolve in water. Examples of foods that contain insoluble fiber include wheat, rye, and other grains. Traditional fiber--wheat bran--in a type of insoluble fiber.


How to Make Sure You Eat Enough Fiber

For children up to age 18, the recommended daily dose (in grams) is determined by adding five to a child's age. For example, a six-year-old child would need 11 grams of fiber a day.

The recommended amount of dietary fiber for women is 25 grams and 30 grams for men. Breakfast cereals can be an excellent source of fiber. The kind of products you can buy and mix with water to supplement fiber are also good for those who just can't eat enough fruits, vegetables, beans and whole-grain food products. Fiber supplements include psyllium, methycellulose, wheat dextrin and calcium polycarbophil. The dose of a fiber supplement should be increased slowly to prevent gas and crampling. Be sure to take it with adequate fluid. These supplements are primarily made up of soluble types of fiber.

One way to be sure you are eating enough fiber per day is to read food labels. The amount of dietary fiber is on the label per serving for almost all packaged foods. Raw or slightly cooked fruits and vegetables are an excellent source of fiber. Over-cooking reduces the amount of fiber. Other good sources of fiber are whole-grain cereals, whole-wheat bread, fresh or dried fruit, beans, rice, and salad.

Websites also offer information on fiber content. WebMD, for example, has a "Fiber-o-Meter" which is a dietary fiber calculator that lets you select a meal and then offers menu suggestions with various fiber contents for that item.

Too much of a good thing can be detrimental. If you suddenly try to make up for years of indifference to fiber in your food by taking in excess of 60 to 70 grams daily, the fiber can carry water out of your body and cause dehydration and intestinal discomfort including gas. Large amounts of fiber require large amounts of fluid intake as well. Otherwise the stool will become very hard and painful to pass.

Large amounts of fiber may also limit the opportunity for the absorption of iron, calcium and other nutrients because fiber speeds the movement of foods through the digestive system and these are absorbed early during digestion. Fiber can also cause nutrient deficiencies by causing you to feel full before consuming enough nutrients. Children and elderly persons who eat smaller portion sizes are especially vulnerable to these concerns.

Fiber is crucial in your diet and it is important to eat the right amount: not too much and not too little. Eating balanced meals with whole grained foods and fresh fruits and vegetables will guarantee the right amount of fiber.




Sources:

"High fiber diet," by Arnold Wald, M.D., Timothy O. Lipman, M.D., Leah K. Moynihan, RNC, MSN, and Peter A. L. Bonis, M.D. , January 2009, Newswise.

Nutrition and Well-Being A to Z: http://www.faqs.org/nutrition/index.html.