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The Health-Promoting Power of Fiber
The more scientists discover about the natural benefits of fiber, the more we begin
to understand just how important a high-fiber diet is when it comes to staying healthy
at any age. But even though fiber plays a key role in many of the body’s most
important functions, it remains one of the most misunderstood of all dietary components,
and the reality is that most Americans consume less than half of the daily amount
recommended by experts.
Just what is Fiber?
By definition, dietary fiber includes the parts of plant foods that your body is
unable to break down and absorb. This means that unlike other dietary components
such as proteins, fats and carbohydrates that are digested and absorbed easily,
fiber passes through the body virtually intact. And although technically it is not
considered a nutrient in the same way as other nutrients (such as certain essential
vitamins and minerals), fiber is just as vital an ingredient for achieving and maintaining
overall health.
Soluble Fiber vs. Insoluble Fiber
There are two main types of fiber: soluble fiber and insoluble fiber.
Soluble fiber dissolves in water and leaves the stomach slowly, soaking up unwanted
toxins and waste like a sponge as it moves through the digestive tract. Insoluble
fiber does not dissolve in water and travels through the intestines in much the
same form as it was consumed. This helps to “sweep” the colon free of
debris by removing toxins from the intestinal wall.
What are the Health Benefits of Fiber?
Fiber provides numerous health benefits for the whole body, one of which is maintaining
healthy cardiovascular function. In a recent study conducted by the University of
Massachusetts Medical School in Worcester, scientists monitoring more than 500 adults
found that those who consumed the most fiber were 63% less likely to have elevated
levels of C-reactive protein (CRP) in the body, high amounts of which have been
linked to an increased risk of heart disease and stroke.
A diet rich in high-fiber foods also ensures optimum digestion and bowel health.
Your colon is a muscle, and just like any other muscle in the body it needs to be
toned and strengthened in order to function properly. Fiber adds bulk to the diet
and gives the colon muscles something to push against, which in turn helps to move
food through the intestines and encourage regular, healthy bowel movements. As a
result, experts believe fiber may be the key to preventing a broad range of digestive
conditions from constipation and IBS to diverticulitis, inflammatory bowel disease
(IBD) and even rectal cancer.
More recently, experts have discovered a link between fiber and healthy weight loss,
detoxification, better brain and bone health, as well as the prevention of obesity-related
conditions such as diabetes and high-blood pressure. And that’s just the beginning.
Who knows what else scientists may discover as they continue to examine the remarkable
health benefits of fiber?
How Much Fiber is Enough?
While the majority of health and nutrition experts recommend consuming at least
35 grams of fiber daily (for children they recommend adding their age plus 5 grams),
most Americans get only about 10 to 12 grams. That’s because many people have
a hard time getting enough fiber through diet alone, and taking the time to prepare
high-fiber meals and snacks is seldom an option for active families. So here’s
my suggestion: For one whole week, keep track of everything you eat and the amount
of fiber (in grams) that you consume each day. If your daily total is short of 35
grams, simply add a daily fiber supplement to your diet to make up the difference.
Choosing the Right Fiber Supplement
Fiber supplements are a convenient, natural way to get more fiber, and the good
news is that today’s fiber formulas have come a long way from
the gritty unpleasant-tasting supplements they used to be.
For overall digestive and heart health, look for an organic blend of flaxseed, oat
bran and acacia fiber. Flax contains high amounts of antioxidant-rich plant compounds
called lignans, while oat bran helps lower cholesterol and promote healthy cardiovascular
function. Acacia is essential for bowel regularity, enhanced digestion and detoxification,
as well as healthy weight management.
For those with sensitive colons, opt for a flax-based fiber formula with added ingredients
for digestive tract health. These may include fructooligosaccharide (FOS)—a
beneficial pre-biotic that provides a food source for healthy gut bacteria—as
well as the amino acid L-glutamine to support a healthy intestinal lining. Added
probiotics (beneficial gut bacteria) further support overall digestive and immune
health by helping to maintain a healthy balance of intestinal florae.
For a quick and easy daily supplement that’s perfect for the entire family,
look for a naturally flavored powdered fiber made from fruits and vegetables. Such
a formula will mix easily in beverages (such as water and juice) and soft foods
(such as yogurt, oatmeal and cereal). That way, both kids and adults can get all
the health-promoting benefits of fiber without the fuss! Finally, be sure to avoid
psyllium-based fiber products, which can often cause uncomfortable gas and bloating.
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