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Tip# 8
Don’t Forget the Fiber
Dietary fiber is one of nature’s best gifts. The benefits of fiber range from easing the transition of food through the digestive tract, to lowering blood cholesterol levels, and possibly reducing the risk of certain cancers. Best of all it can provide a pleasing sense of bulk to meals and snacks and give you a feeling of fullness without calories.
Dietary fiber is a complex carbohydrate found only in foods of plant origin. Your body cannot digest or absorb dietary fiber and as such it has no calories.
However, the micro flora (bacteria) in your large intestine may ferment the fiber. This fermentation produces fatty acids, some of which may be absorbed. Fermentation is also responsible for the unwelcome byproduct of gas.
Soluble Fiber
During digestion, soluble fiber absorbs water and becomes gel-like. This process helps to slow down digestion and the rate of nutrient absorption from your stomach and intestines. The soluble fiber helps you feel full longer. It may also help to lower blood cholesterol levels and stabilize blood sugar.
Soluble fiber can be found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables.
Insoluble Fiber
Dietary fiber of the insoluble kind also pulls water into the intestinal tract. This type of fiber can absorb water but unlike soluble fiber it cannot dissolve in water. Insoluble fiber adds bulk and speeds the passage of foods through the digestive tract. It may help to reduce the risk for certain types of cancer.
Insoluble fiber can be found in wheat bran, whole grains, and most fruits and vegetables.
Some research studies suggest that too much dietary fiber could bind and interfere with the absorption of essential minerals: calcium, copper, iron, magnesium, selenium, and zinc. However, this should not be a problem for adults who have a nutritionally balanced diet.
The National Academy of Sciences recommends women 50 years of age and younger have 25 grams of fiber daily. Women over the age of 50 are encouraged to have at least 21 grams of fiber.
ACTION STEPS:
1. Estimate how many grams of fiber you have in a typical day.
Keep track of all the food you eat for a day or two. Note what you eat along with exactly how much. You can analyze the fiber content of these foods using a free or low cost service online. To find a nutrient database that will meet your needs, you may want to read a review I published on my Women and Weight Website Calorie Counts and Nutrients: Best Sites Online I am a member of MyFoodDiary.com and I’ve found the service they provide to be easy to use and very helpful.
2. For information on fiber and weight loss along with tips on how to increase dietary fiber in your meals and snacks, I have several articles on my Women and Weight Website:
Dietary Fiber: Can it Help You with Weight Loss?
High Fiber Diet for Weight Loss
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