Setting Fiber Straight

You’re in a jam. You just got off work and have to stop at the grocery store before your girlfriends get to your place for dinner. You hop off the train, arm yourself with a mini-basket, and head down the aisles. But, being the health conscience shopper you are—even in a time crunch—you’re still checking nutrition labels before chucking an item in the basket.

You finally have learned to “decode” the nutrition facts label. You understand that calories are listed per serving; to watch for cholesterol; that “bad” fats are saturated and trans; and high-sodium foods should be nixed.

But, what about fiber? Insoluble. Soluble. Viscous. Fermentable. Even for a seasoned label reader, fiber’s many faces can have you confused. But, fear not my friend. Here, we discuss what exactly this intestinal-clearing nutrient is, what foods it’s in, and why else you should be ramping up your intake besides on the days that you’re feeling a little “backed-up.”

Dietary fiber is the carbohydrate that you can’t digest in plant foods like fruits, vegetables, whole grains, beans, nuts, and seeds. It goes in one way and out the other. And, during the digestive process it’s helping you stay a “lean, mean, green disease fighting machine.” Of course, you need to eat enough fiber to reap its benefits and stave off heart disease, obesity, diabetes, and intestinal problems. Unfortunately, the average American only eats 15 grams of fiber per day. Women should be getting 25 grams and men 38 grams of fiber daily.

There are two main types of fiber: soluble and insoluble. Soluble or viscous fibers, which are particularly high in oats, psyllium, apples, beans, and citrus fruits, can hold more water, creating a gel-like goo in your digestive tract. This substance slows down stomach emptying, creating a feeling of fullness, and aides in weight control. An added bonus is that it helps decrease fat and cholesterol absorption, preventing heart disease.

Soluble fiber can also help prevent that “mid-afternoon slump.” It helps keep blood sugars stable, putting the brakes on a “sugar crash.” This effect is particularly helpful for those with diabetes and may reduce the risk of diabetes in others. Also, when soluble fibers are fermented, breaking down in the large intestine, they provide “good” bacteria for the intestines, helping your inner tubes stay healthy and helping you maintain your wellbeing.

Insoluble fiber is infamous for its anti-constipation laxative effect. Some good sources include wheat bran, nuts, and vegetables. Contrary to soluble fiber, insoluble fiber doesn’t dissolve in water or form a gel-like substance in the intestines. Instead, it stays relatively intact, much like what happens after you eat corn. Insoluble fiber is “roughage,” meaning less of it is fermented in the digestive tract, which increases stool size, gives you the urge to go, and ultimately, helps prevent hemorrhoids, irritable bowel syndrome, and diverticulosis (the formation of small pouches in the colon.)

A high-fiber diet may also protect against colon cancer. Scientists need more data to officially determine this link. Regardless, science is sure that insoluble fiber plays a role in obesity prevention, keeping you feeling fuller longer, helping to prevent “junk food” kitchen raids, and helping to keep the pounds off.

So you’re standing over the broccoli, wondering which form of fiber is better. Do you eat mostly soluble fiber to help fill your digestive tract with “good” bacteria and lower your risk of heart disease and diabetes? Or, do you load up on insoluble fiber to keep regular and maintain digestive health? The answer is, eat both! Currently, the Institute of Medicine recommends removing “soluble” and “insoluble” from nutrition lingo because beneficial properties are found in each fiber type. Many fibrous foods contain both soluble and insoluble sources. Basically, don’t focus on soluble or insoluble, focus on adding more fiber to your diet.  Most of us aren’t getting enough anyway. And even though it’s not quite dinner talk, make sure you tell your girlfriends too.

Happy Fiberfying!

Corinne