Fiber
What are fibers?
Fibers are indigestible plant polysaccharides that your body cannot convert to energy. You may see fiber listed as “Dietary Fibers” on your nutrition label, but don’t get confused; they are one in the same (all edible fibers are dietary fibers). In addition, the recommended amount is 14 grams of dietary fiber for every 1,000 calories that you consume each day1. How do you know if you are getting enough fiber? Well, if “it” floats, you are. If not, well, you get the point. Fibers are classified as either insoluble or soluble:
- Insoluble fibers do not dissolve and can naturally be found in foods such as wheat bran, whole grains, and vegetables. Because they do not dissolve in water, they can hold water in the colon (large intestine). This increases bulk (correct size and texture for stool), which prevents diarrhea and constipation, and promotes regularity. Regularity helps your colon maintain its health and tone. Look at it this way, just like consistent bicycling strengthens and tones your legs, regularity strengthens and tones your colon. In addition, regularity also decreases the time that potentially dangerous unused foods or chemicals remains in your system.
- Soluble fibers dissolve in water and can naturally be found in oat bran, nuts, seeds, lentils and some vegetables. Because soluble fibers attract water, it will turn into a gel-like substance in your stomach. This gel cuts down on overeating by slowing the empting of your stomach contents1, and by promoting satiety (the sensation of feeling full). Not to forget, any time digestion is slowed, the release of glucose into the small intestine is slowed, which reduces the chance blood sugar (glucose) spikes. In addition to digestion pace, the gel will bind leftover foods and chemicals and remove them from your intestine. Or in other words, once in the intestine, soluble fibers act like bouncers. They sweep up the party goers who won’t leave (leftover bile, food and waste), and “escort” them out of your club (your intestine).
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References:
- Boyle, Marie A., and Sara Long. Personal Nutrition, Seventh Edition California, Wadsworth College Learning, 2010. Pg. 114.
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Disclaimer
Reasonable care has been taken in preparing this document, and the information provided herein is believed to be accurate. However, this information is not intended to constitute an “authoritative statement” under Food and Drug Administration rules and regulations.
General Safety Advisory
This information is not intended to be a substitute for professional medical advice. It is important to seek the advice of a physician about any medical condition or symptom. It is also important to seek the advice of a physician, registered dietitian, pharmacist, or other qualified health professional about the appropriateness of taking dietary supplements and their potential interactions with medications.