Fiber and Your Diet

By: Melissa Morin, MS, CPT

So what is it about fiber that makes every doctor or dietician say we can't get enough of it in our diets? What are the mechanisms behind this mystery carbohydrate that makes us lose weight and stay regular? The following article will answer these questions and give some facts about the importance of fiber in your diet.

Fiber exists in two forms: soluble an insoluble. Soluble fiber is also water-soluble and is found in foods like apples, oranges, pears, grapes, vegetables, seeds, oatmeal, and wheat bran. Insoluble fiber is not water soluble, and is found in foods like whole wheat bread, cereal, fruits, vegetables, popcorn, pasta, and brown rice.

Both soluble and insoluble fiber that is found in food is not well digested by the body, and therefore passes through very quickly, bringing stomach fats and cholesterols with it. This is not only why fiber keeps your stools regular, but helps to improve blood cholesterol and triglycerides levels.

Fiber is generally digested very slowly in the stomach, therefore keeping you fuller for a longer period of time. Foods high in fiber release glucose into the bloodstream at a much steadier pace than processed white flour products. Therefore, insulin is released from the pancreas at a steadier rate, and there are no "spikes" in blood glucose or insulin secretion throughout the day. If you have diabetes, it is important to keep high amounts of fiber in your diet. However, we should all be providing our bodies with adequate amounts of fiber to reap the same types of benefits.

How much fiber should you be getting? The US RDA (recommended daily allowance) suggests consuming between 20-25 grams of fiber per day. The average person consumes about 10-15 grams per day. It is important to add fiber gradually to your diet to avoid any side effects such as gas or loose stools. Once you are consuming the RDA, your body will be regular, well adjusted, and well liked by you!