Question from our inbox:

Could you please explain the terms: dietary fiber, soluble fiber, insoluble fiber……what are the differences? what are the advantages (or disadvantages) of the different kinds ? which one or ones should we try to include in our daily food choices ? What are the daily amount recommendations for each? What foods contain the different kinds of fiber?

That’s probably too many questions for one article !…..but you get the idea.

Thanks very much,

LW

 

LW, most people know that they should be eating more fiber but  have no idea why, so let’s start from the beginning.

First:  What is Dietary Fiber?

Dietary fiber is a broad term that describes the part of plant foods that your body cannot digest. There are Two types of dietary fiber, soluble and insoluble. The majority of the  foods we eat  contain a mixtures of both soluble and insoluble fibers. For optimal health it is important to have both kinds of fiber in your diet. A diet rich in high-fiber foods is also lower in fat and higher in vitamins and minerals than a low-fiber diet. This can help lower blood pressure, aid in the prevention of heart disease and stroke. High-fiber diets can also play an important role in weight control, because fruits and vegetables are usually low in calories.

Soluble Fiber vs. Insoluble Fiber

Soluble fiber refers to the type of fiber that dissolves in water. As a result, it becomes viscous or “gummy”.

Soluble fiber can help lower blood cholesterol levels, especially LDL-cholesterol or the “bad” cholesterol. It can also help control blood sugar levels in diabetic patients, oftentimes reducing the need for insulin or medication.  Soluble fiber is found in beans, peas, lentils, oats and barley. Apples, carrots and squash are also foods containing soluble fiber. Insoluble fiber, which does not dissolve in water, is what we call ‘roughage” or “bulk”.  It is responsible for keeping the digestive system functioning normally by stimulating the gut to move.   Insoluble fiber can is found in foods like wheat bran, whole grains, and all fruits and vegetables.

How much fiber do we need?

For adults the recommended daily allowance of dietary fiber is 25 to 35 grams per day.  If you plan on increasing fiber in your diet, I recommend doing it gradually and make sure you drink plenty of liquids as well.  This will allow your body to adjust to the change and decrease your chances of any ill-effect (gas and bloating) associated with a large jump in fiber consumption.  Children, on the other hand, need less fiber which is determined by their age.

Is it possible to get too much fiber?

Yes, Eating 50 or more grams of fiber each day may decrease the amount of minerals your body absorbs, especially zinc, iron, magnesium and calcium. Too much fiber can also increase the speed at which food moves through the digestive tract, allowing too little time for some vitamins and minerals to be absorbed . Too much fiber in a young child’s diet may fill themup too quickly, making it hard for them to eat enough calories for proper growth.

How to add more fiber to your diet.

Here are some tips for increasing your fiber intake:

•    Eat a variety of the foods listed above.

•    Eat 100% whole wheat bread.

•    Snack on fruits, vegetables, and high-fiber cereals and grains.

•    Have legumes like dried beans or peas two to three times per week.

•    Consume fresh fruits rather than fruit juices.

•    Add raisins, berries or nuts to oatmeal, yogurt,  cereal or  your  favorite cookie recipe

•    Substitute air-popped popcorn in place of chips and pretzels

Lisa Eisele, RD, CSO, LD is a Registered and Licensed Dietitian. She also holds a Board Certification as a Specialist in Oncology Nutrition. Lisa and her partner Stacy Paine, RD, LD own Oconee Nutrition Consultants, LLC located at Cowles Clinic. (706) 473-5801