Fiber

Fiber provides many important health benefits and those who fall short of the recommendation are missing out. Fiber is a key reason why it is important to consume as many whole, unprocessed foods as possible throughout the day.

Fiber is generally divided into two categories: soluble and insoluble. Soluble fiber can dissolve in water, while insoluble fiber does not dissolve in water. Both varieties are important to consume on a daily basis and have a positive impact on health.

Soluble fiber is the fiber that dissolves in water. Main sources of soluble fiber are whole grains, seeds, legumes, and most fruits and berries. Soluble fiber binds itself to fatty acids. It also slows the time it takes for nutrients to exit the stomach. This helps slow the rate at which sugars are released to the bloodstream. The result is that soluble fiber helps lower LDL ('bad') cholesterol and regulates blood sugars for diabetics and individuals pursuing fat loss.

Insoluble fiber is the fiber that does not dissolve in water. Main sources of insoluble fiber include whole grains, seeds, fruit peels, and vegetables (carrots, cucumbers, celery). Insoluble fiber pushes bulk through the intestinal tract. This aids in avoiding constipation, having regular bowel movements, and also helps to maintain and balance the acidity in the intestines. The result is that insoluble fiber removes toxic waste from the colon and may help prevent colon cancer by preventing microorganisms in the gut from producing carcinogens.

The average American consumes less than 15 grams of fiber per day. While studies for fiber intake in the Middle East are rare, some suggest that the average intake is higher and closer to 25 grams per day. The recommendation for fiber intake is at least 20 - 35 grams every day. Individuals who are taking in lower amounts of fiber should slowly increase this amount over time as rapid increases in fiber intake can lead to gastrointestinal distress.

Fiber intake around the world is lower today due to the predominance of processed foods. The average American consumed 30% of their calories from fiber-rich, whole foods in 1900. Today, the average American consumes less than 1% of their calories from these foods. This trend is spreading to other regions of the world including the Middle East.

Fiber is not necessarily food for humans. Humans contain hundreds of symbiotic (friendly) bacteria from birth. Many of these bacteria feed on fiber in the gut. A low fiber intake can actually kill these helpful bacteria. The bacteria consume fiber in a process known as fermentation. These bacteria help fight invasions from pathogens like Salmonella. They also create compounds called 'short chain fatty acids' that are absorbed by the body and used as fuel for the liver, muscle, brain, and colon.

Increasing fiber intake feeds these helpful bacteria and helps maintain a healthy digestive system. Simply adding a few grams of fiber per day can contribute to lower cholesterol, lower risk of cardiovascular disease, lower risk of type 2 diabetes, and increased ability to absorb calcium which then reduces the risk of osteoporosis. Adding fiber is easy - simply consume more whole fruits, whole grains, raw vegetables, and legumes throughout the day.