Frequently Asked Questions about Fiber
Everything you want to know about Fiber, but are afraid to Ask!
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- Q: What is dietary fiber?
- Q: What are the 2 types of dietary fiber?
- Q: What are pre-biotics?
- Q: How does a high-fiber diet benefit my health?
- Q: What does the colon do?
- Q: What can I do to relieve and prevent constipation?
- Q: How can dietary fiber help prevent diverticulosis?
- Q: How can dietary fiber help relieve Irritable Bowel Syndrome (IBS)?
- Q: How can dietary fiber help treat colon polyps and cancer?
- Q: How can dietary fiber help those with (Type 1 & Type 2) Diabetes?
- Q: How do I increase my dietary fiber intake?
- Q: What are some high-fiber foods?
- Q: How do I gain the benefits of fiber, without the gas?
- Q: Why is a dietary fiber supplement helpful?
- Q: Why eat high-fiber cookies?
Q: What is dietary fiber?
A: Dietary fiber, roughage, is a complex carbohydrate that cannot be digested by the human body. Fiber comes from the parts of plants which helps maintain its structure. It may be referred to as: polysaccharides, lignins, pectins, mucilages, gums, cellulose, and hemicellulose. Since dietary fiber is not digested or absorbed, it primarily functions in the colon. Although, dietary fiber is not digestible, it remains an important part of your diet. Fiber adds bulk and absorbs water. This in turn keeps food moving through your digestive system and softens stool for easy elimination. The secret to getting enough fiber is to eat a well-balanced diet that includes a variety of high-fiber foods. Dietary fiber is divided into two types which is essential to the functioning of your digestive system.
Q: What are the 2 types of dietary fiber?
A: 1. Soluble fiber: Forms a gel-like material in water; many refer to soluble fiber as "sponge-like." Soluble fiber helps to soften stool, improve post-meal blood sugars, and lower cholesterol. Good sources of soluble fiber include oats, beans, peas, and fruit pectins. Soluble fiber, in addition, absorbs many times its weight in water; this results in softer stools.
2. Insoluble fiber: Does not dissolve in water. Insoluble fiber increases the movement of your digestive system allowing waste to move more quickly. Insoluble fiber helps keep you regular by bulking up the stool and promoting colonic movement. Good sources include wheat bran, whole-grain cereals and breads, and many vegetables.
Type of Fiber: Insoluble Soluble Difference: Does not dissolve in water Dissolves in water and forms a gel Effect: Speeds passage of food Slows passage of food Helps with: Constipation, hemorrhoids, diverticulosis High blood cholesterol Food sources: Wheat bran, whole grain breads and cereals, fruits and vegetables Oat and rice bran, dried peas and beans, barley, fruits and vegetables Information from the Joslin Diabetes Center at www.joslin.org
Q: What are pre-biotics and how does it benefit my health?
A: The new dietary term used to describe some fibers, pectins, or gums is "prebiotic." Pre-biotics undergo almost complete fermentation in the gut. Once fermented, fiber becomes an important source of energy for healthy intestinal bacteria growth. Pre-biotics are a healthy and essential part of our diets: They help to prevent diarrhea and promote a normal balance of water in the colon. How does it work? Pre-biotics are fermented in the large intestine, producing short-chain fatty acids. These short-chain fatty acids decrease the pH of the large intestine, promoting growth of the beneficial organisms such as, Lactobacillus and Bifido bacteria sp, and limiting the growth of harmful organisms, such as Proteus and Staphylococci sp. These positive changes in the large intestine helps to decrease diseases.
Q: How does a high-fiber diet benefit my health?
A: Dietary fiber helps keep the colon, large intestine, functioning normally. Fiber helps correct colon disorders, like constipation, irritable bowel syndrome (IBS), colon polyps, diverticulosis, and hemorrhoids. Fiber is also important in helping to treat colon cancer, diabetes, and elevated cholesterol. As early as 2002, the U.S. National Academy of Sciences (NAS) established guidelines for dietary fiber intake. These guides state that women and men should eat a wide variety of foods, providing 25 and 38 grams of daily fiber, respectively. In addition, children (ages 2 - 18) should eat fiber according to their age: Add 5 to 10 to the child's age to approximate the appropriate fiber grams intake. Most children and adults consume only half of their recommended daily dietary fiber!
Q: What does the colon do?
A: The two most noted functions of the colon are 1) providing a conduit to allow waste to leave the body and 2) maintaining fluid balance. If the colon allows waste to pass too quickly, then not enough water will absorbed, resulting in watery stools and diarrhea. On the other hand, if waste passes too slowly, then too much water is re-absorbed, resulting in hard stools and constipation. Chronic constipation can be a serious disorder leading to impaction (blockage of the digestive tract).
Q: What can I do to relieve and prevent constipation?
A: Constipation is when a person has three bowel movements or less in a week. The stool is usually hard and/or dry. Sometimes it maybe painful to pass and cause a feeling of "dragginess" or fullness. Some people believe that they should have a bowel movement every day. That is not really true. There is no "right" number of bowel movements a day. Each person's body finds its own normal number of bowel movements. Most people have 1 - 2 bowel movements; and at least 3 large bowel movements a week.
1. Eat more fiber.
Fiber helps to form soft, bulky stools. Fiber is found in most vegetables, fruits, and grains. Look at food labels and see how much fiber is available from each item. Slowly increase fiber intake to 10 grams of dietary fiber per meal, aiming for 25-35 grams of fiber per day. When you cannot eat fibrous foods, it is good to use one of ND Labs' all-natural fiber supplements, such as Regularity Plus (Fiber 7), CVF, Clear 2 Go, Liquid Fiber Flow, Fiber Supreme, or Apple Fiber. These supplements can be easily added during cooking or mixed into salads and yogurts. They are a healthy way to ensure daily fiber adequacy. Be sure to check with your health care professional before you make any dietary changes. Limit foods that have little or no fiber such as white breads, white rice, snacks like potato chips, sugar candies, and refined/processed foods.
2. Drink plenty of water, fruit & vegetable juices, broths, and other non-caffeinated beverages.
Liquid helps keep the stool soft and easy to pass, so it is important to stay hydrated. One should try to have up to 8 cups of beverages everyday. Try not to drink liquids with caffeine or alcohol in them. They may dry out your system.
3. Exercise.
A nice 20 to 30 minute daily walk does help! Regular exercise helps your system stay active and healthy. You don't need to become a great athlete.
4. Allow yourself enough time to have a bowel movement.
The bowel movements you have depends on the foods you eat, what you drink, how much you exercise, and perhaps your stress level. At one time or another almost everyone gets constipated. In most cases, it lasts for a short time and is not serious. When you understand the causes of constipation, you can take steps to prevent it. Changing what you eat, drink, and how much you exercise, will help relieve and prevent constipation. Here are some steps you can take: Sometimes we are so hurried that we don't pay attention to our body's needs or sit long enough in the bathroom. Make sure you don't ignore the urge to have a bowel movement.
5. Limit the use of laxatives.
Use them only when a doctor says you should. Laxatives are medications that will make you pass a stool. Although most are safe, some do have side effects and should not be taken everyday. Most people who are mildly constipated do not need laxatives. However, if you are doing all the right things and you are still constipated, your doctor may recommend laxatives for a limited time. Daily use of some laxatives may cause further constipation.
6. Check with your doctor about other medications, as well as dietary supplements.
Some medications cause constipation. These include pain killers, some antacids, diuretics (water pills), anti-depressants, and calcium and iron supplements. If you're taking constipating medications, ask your doctor if there are any others that are less constipating.
Q: How can dietary fiber help prevent diverticulosis?
A: Low-fiber diets cause increased pressure on the colon. This increased pressure causes small balloon-like pockets to form. Usually these pockets cause no harm. However, they can become infected; this condition is known as diverticulitis. They may even perforate (break open), creating infection or inflammation of the abdomen lining, known as peritonitis. A high-fiber diet increases the stool bulk, reducing the colon's contraction pressure, and preventing these balloon-like pockets from being formed. When the pockets are infected, a condition known as diverticulitis, physicians and dietitians recommend restricting the following foods: nuts and seeds (including: poppy, caraway, sesame, rye), popcorn, crunchy peanut butter, corn, and squash; as well as fruits and vegetables with seeds such as strawberries, figs, tomatoes, and cucumbers. However, when diverticulosis is in remission (pockets are not infected), these foods may be included in one's high-fiber diet. Check with your physician for specific guidelines.
Q: How does dietary fiber help relieve the symptoms of Irritable Bowel Syndrome (IBS)?
A: Irritable bowel syndrome (IBS) is one of the most common disorders of the lower digestive tract, colon. Technically IBS is not a disease: IBS is a term used to call a combination of bothersome symptoms, including chronic constipation, diarrhea, or both alternately. One may also experience abdominal bloating, cramping, spasm, and pain. An IBS attack can be triggered by tension, anxiety, poor dietary habits, and/or including certain medications. Increasing fiber intake can help relieve the symptoms of IBS by producing soft, bulky stools. This helps to normalize the time it takes for the stool to pass through the colon. In addition, liquids help keep the stool soft. IBS, if left untreated, may lead to diverticulosis (pockets of fluid). Regularity Plus, as well as Apple Fiber, are often used to help control the symptoms of IBS.
Q: How can dietary fiber help treat colon polyps and cancer?
A: Colon cancer often begins as a polyp, a benign mushroom-shaped growth. In time it grows, and in some people, becomes cancerous. If polyps are removed when found, or if surgery is performed at an early stage, then colon cancer is "curable." Some people may carry a gene which increases the risk of developing colon cancer. Eating a low-fiber diet will increase the risk for polyps, and therefore developing colon cancer. The theory is that a low-fiber diet allows carcinogens (cancer-containing agents) to remain in contact with the colon wall for a longer period of time and in higher concentrations than high-fiber diets. Large, bulky stools help to dilute these carcinogens by moving them through the bowel more quickly. Less carcinogenic exposure to the colon mean fewer colon polyps and less cancer.
Q: How can dietary fiber help those with Diabetes?
A: Studies have proven that people with diabetes can lower their post-meal blood sugars by increasing the amount of dietary fiber consumed per meal. Therefore, health professionals recommend these patients with diabetes to increase their daily fiber intake. The target level recommended is 10-15 grams of dietary fiber per meal, or 35 to 45 grams per day. The average American barely consumes 10 -12 grams of fiber everyday! How does fiber help? Soluble fiber forms a gel which acts as a diffusion barrier in the intestine. Hence, glucose levels do not rise as fast or as high. This creates less of an insulin demand. Therefore sources of dietary fiber need to be present at each and every meal in order to have an overall effect on blood sugar control. To prevent bloating and minimize gas, consume a balance of both soluble and insoluble fibers. The American Diabetes Association also approves supplementing your fiber intake with products such as Fiber Supreme, Supreme Flax 50/50, and Regularity Plus. For example, for breakfast, you may eat a 1/2 cup with oatmeal (3 grams of fiber) with a tablespoon of Fiber Supreme (7 grams), for a total of 10 grams. Before making any changes to your diet, please consult your healthcare provider.
Q: How do I increase my dietary fiber intake?
A: Only plant foods contain fiber. Therefore, if you can't eat enough fiber in your regular diet, you should add a fiber supplement. A fiber for all your needs is just a click away: Pure Apple Fiber, Regularity Plus, Fiber Supreme, Supreme Flax 50/50, Clear 2 Go, Liquid Fiber Flow and CVF. We also carry delicious fiber-rich cookies: 5 flavors of Chips to Go! Please consult your health care provider before making any dietary changes. There are lots of other ways you can substitute high fiber for low fiber foods in your eating plan, such as:
1. Eat fruit and vegetables with the skin or peel on.
2. Add low fat granola to yogurt to fresh fruit.
3. Each whole grain cereal (at least four grams of fiber/serving) with fresh fruit for breakfast.
4. Use whole grain breads and cereals that have WHOLE grain flour listed as the first ingredient.
5. Eat popcorn, vegetables or high fiber crackers for snacks.
6. Eat brown rice instead of white.
7. Eat the skin on baked or mashed potatoes.
8. Include more beans & legumes (kidney beans, chick peas, lentils) in your meals: add to casseroles, chili, burritos, soups, and salads. Increase your fiber intake gradually. Also, drink at least eight cups of decaffeinated beverages each day to avoid constipation. When reading a nutrition label, choose foods with three or more grams of dietary fiber per serving.
Q: What are some high-fiber foods?
A: Fruits: Apples, Berries (strawberries, blackberries, raspberries), Oranges, Peaches, Plums, Nectarines, Tangerines and many more... Vegetables: Broccoli, Brussels Sprouts, Cabbage, Carrots, Cauliflower, Spinach (and other green leafy vegetables), Squashes, Zucchini and many more.... Breads, Cereals & Beans: Black-eyed peas, Chick peas, Kidney beans, Lima beans, Wholegrain cereals - hot & cold (All-Bran, Total, Bran Flakes, Oatmeal, Wheatena), Whole grain breads and more.
Q: How do I gain the benefits of fiber, without the gas?
A: No: Insoluble fiber does not create gas. Insoluble fiber is found in wheat, rye, bran, and other grains; you can add an insoluble fiber supplement like Regularity Plus. Soluble fiber, on the other hand, is a feed-source for the beneficial bacteria found within the colon (which is what causes gas). Soluble fiber, among its many benefits, binds up cholesterol and enables it to be eliminated with the stool. It can lower blood cholesterol by 10-15%.
Q: Why is a dietary fiber supplement helpful?
A: The recommended daily fiber is 25 to 25 grams per day; for children, add 10 grams to their age. Since many Americans barely consume 10 grams of fiber each day, a dietary fiber supplement can help achieve optimal health and regularity. Moreover, many people don't tolerate fibrous foods well: If you can't consume enough fiber in your diet, you should add a fiber supplement like Pure Apple Fiber, Regularity Plus, Fiber Supreme, Supreme Flax 50/50, Clear 2 Go, Liquid Fiber Flow and CVF Fiber. ND Labs also offers delicious fiber-rich snacks like Dried Apple Slices and Chips to Go.
Q: Why eat high-fiber cookies?
A: High-fiber cookies are a great-tasting way to supplement your daily dietary fiber intake. ND Labs offers 5 varieties of high-fiber cookies: Chocolate Chip, Chocolate Chocolate Chip, Vanilla Almond, Vanilla Rainbow, and Oatmeal Raisin.
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