Fiber
Fiber is an essential part of a healthy diet, and is frequently misunderstood. Fiber does far more than prevent constipation, helping with weight loss and overall health. Fiber is broadly defined as edible food that cannot be digested in the small intestine, and while some fiber is completely indigestible, other types can be partly digested further down the digestive tract.
Contents
1 Weight Loss and Fiber
One of the key benefits of fiber is to help with weight loss and weight control. Fiber can help with weight loss in many ways:
- Fiber can slow the emptying of the stomach, and delay the absorption of nutrients in the small intestine. This produces a feeling of fullness for longer[1] and fiber (30g/day) reduces hunger from low calorie diets[2].
- Higher fiber intake is linked to long term weight control[3][4][5][6].
- Fiber displaces the more energy dense components of food[7] and can reduce the absorption of fat and protein[8].
- Calories from fiber that is fermented varies between 1.5 and 2.5 Calories/gram[9][8].
- Fiber reduces the Glycemic Index of foods, which may be why fiber reduces subsequent hunger[7][10][11].
- Fiber reduces the energy that is absorbed from other (non-fiber) food[12].
2 Other Health Benefits
There are a number of other health benefits from increased fiber intake.
- Some fiber is fermented in the colon by bacteria. This fermentation produces carbon dioxide, methane, hydrogen, and short-chain fatty acids. These short chain fatty acids are the preferred fuel for the cells in the colon[13] and if they are lacking they may cause Ulcerative colitis[14][15] and the colon cells to self-digest[16].
- Some, but not all, types of fiber will reduce constipation. For instance, Guar Gum is highly fermentable and does not change stool consistency[17].
- Some types of fiber can normalize cholesterol levels[18].
- Cereal fiber provides substantial protection from Coronary Heart Disease[19][20][21]. (There is little evidence for other types of fiber[18].)
- Fiber may provide protection against colorectal cancer, though the evidence is not conclusive[22][23]. In addition, fiber may protect against breast cancer[24].
3 Increasing Your Fiber Intake
Rapidly increasing your fiber intake can cause digestive pain, bloating and flatulence. These problems can be minimized or avoided by increasing your fiber intake gradually. It is also important to increase your fluid intake along with your fiber intake, as fiber will absorb several times its weight in water.
4 Fiber classifications
There are several ways of classifying fiber[25]:
- Soluble and insoluble. A soluble fiber will disperse in water, where and insoluble fiber will not. At one time it was thought that this distinction would predict the physiological effects of the fiber, but this does not appear to be the case. However, the terms soluble and insoluble still widely used.
- Viscous and non-viscous. Some fibers form a thick, viscous gel tends to slow digestion and reduce cholesterol levels.
- Fermentable and non-fermentable. While the fiber cannot be digested directly by humans, it can be fermented by bacteria that naturally live in the colon.
Food packaging will only divide up fiber into soluble and insoluble, so it's important to understand the limitations of that categorization.
5 Sources of Fiber
Many good sources of fiber are also generally considered healthy foods, and there is a sample list below. In addition, it's worth noting that when pasta or rice is cooked and then left to go cold, some of the carbohydrate changes to form 'resistant starch', a form of fiber. A cup of cold pasta for instance, contains about 1.9 grams of resistant starch[26].
5.1 Legumes (beans)
| Amount | Fiber (grams) | |
|---|---|---|
| Split peas, cooked | 1 cup | 16.3 |
| Lentils, cooked | 1 cup | 15.6 |
| Black beans, cooked | 1 cup | 15.0 |
| Kidney beans, canned | 1 cup | 13.6 |
| Lima beans, cooked | 1 cup | 13.2 |
| Refried beans, canned | 1 cup | 12.2 |
| Baked beans | 1 cup | 10.4 |
5.2 Grains
| Amount | Fiber (grams) | |
|---|---|---|
| Spaghetti, whole-wheat, cooked | 1 cup | 6.2 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.3 |
| Oatmeal, quick, regular or instant, cooked | 1 cup | 4.0 |
| Popcorn, air-popped | 3 cups | 3.5 |
| Brown rice, cooked | 1 cup | 3.5 |
5.3 Vegetables
| Amount | Fiber (grams) | |
|---|---|---|
| Artichoke hearts, cooked | 1 cup | 14.4 |
| Peas, cooked | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Sweet corn, cooked | 1 cup | 4.2 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Potato, with skin, baked | 1 medium | 2.9 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
5.4 Fruits
| Amount | Fiber (grams) | |
|---|---|---|
| Prunes, uncooked | 1 cup, pitted | 12.4 |
| Pear, with skin | 1 medium | 5.5 |
| Apple, with skin | 1 medium | 4.4 |
| Strawberries (halves) | 1 1/4 cup | 3.8 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
5.5 Nuts
| Nuts | Amount | 'Fiber (grams)' |
|---|---|---|
| Almonds | 1 ounce (23 kernels) | 3.5 |
| Pistachio nuts | 1 ounce (49 kernels) | 2.9 |
| Pecans | 1 ounce (19 halves) | 2.7 |
| Peanuts | 1 ounce | 2.4 |
6 Fiber Supplements
While it's best to eat a wholesome diet which will be naturally high in fiber, sometimes it's useful to supplement your fiber intake. I use Metamucil Sugar Free Powder on a regular basis and it's helped with my weight control. I occasionally use Metamucil Clear which uses a different type of fiber that has no texture or flavor. In both cases I mix the Metamucil and wait for at least 10 minutes, shaking or stirring periodically. If you drink it without waiting the regular Metamucil can be a little gritty, and after a few minutes both varieties will thicken up the drink.
7 Flatulence
Flatulence (gas) is a constant source of both humor and embarrassment. Unfortunately, this embarrassment causes people to avoid high fiber foods, even when they understand the benefits. The major components of intestinal gas are nitrogen, hydrogen, carbon dioxide and methane, all of which are odorless. The actual odor comes from tiny amounts of compounds such as ammonia, hydrogen sulfide, other sulfur compounds, short chain fatty acids, etc. Even though only trace amounts are produced, the human nose can detect them in concentrations as low as 1 part in 100 million[27]. The amount of gas produced is proportional to fiber intake, but the intensity of the odor is independent of fiber intake[27]. Other factors, such as beer intake, increases flatulence odor but not quantity[27]. It's well known that beans and other legumes increase flatulence[28], so try different sources of fiber to find foods that do not cause problems. Also, live bacteria, which are found in fermented foods such as yoghurt, sauerkraut, etc., may reduce flatulence in people with irritable bowel syndrome[29][30]. Products such as Beano help reduce flatulence[31], but there is no evidence to determine if Beano will undermine the benefits of fiber. This is a concern given that Beano works by converting some of the fiber to simple sugars[32].
8 References
- ↑ Sepple, CP.; Read, NW. (Dec 1989). "Gastrointestinal correlates of the development of hunger in man.". Appetite 13 (3): 183-91. Template:citation/identifier.
- ↑ Astrup, A.; Vrist, E.; Quaade, F. (Feb 1990). "Dietary fibre added to very low calorie diet reduces hunger and alleviates constipation.". Int J Obes 14 (2): 105-12. Template:citation/identifier.
- ↑ Du, H.; van der A, DL.; Boshuizen, HC.; Forouhi, NG.; Wareham, NJ.; Halkjaer, J.; Tjønneland, A.; Overvad, K. et al. (Feb 2010). "Dietary fiber and subsequent changes in body weight and waist circumference in European men and women.". Am J Clin Nutr 91 (2): 329-36. Template:citation/identifier. Template:citation/identifier.
- ↑ Appleby, PN.; Thorogood, M.; Mann, JI.; Key, TJ. (May 1998). "Low body mass index in non-meat eaters: the possible roles of animal fat, dietary fibre and alcohol.". Int J Obes Relat Metab Disord 22 (5): 454-60. Template:citation/identifier.
- ↑ Miller, WC.; Niederpruem, MG.; Wallace, JP.; Lindeman, AK. (Jun 1994). "Dietary fat, sugar, and fiber predict body fat content.". J Am Diet Assoc 94 (6): 612-5. Template:citation/identifier.
- ↑ Davis, JN.; Hodges, VA.; Gillham, MB. (Jun 2006). "Normal-weight adults consume more fiber and fruit than their age- and height-matched overweight/obese counterparts.". J Am Diet Assoc 106 (6): 833-40. Template:citation/identifier. Template:citation/identifier.
- ↑ 7.0 7.1 Holt, S.; Brand, J.; Soveny, C.; Hansky, J. (Apr 1992). "Relationship of satiety to postprandial glycaemic, insulin and cholecystokinin responses.". Appetite 18 (2): 129-41. Template:citation/identifier.
- ↑ 8.0 8.1 Livesey, G. (Apr 1990). "Energy values of unavailable carbohydrate and diets: an inquiry and analysis.". Am J Clin Nutr 51 (4): 617-37. Template:citation/identifier.
- ↑ Smith, T.; Brown, JC.; Livesey, G. (Oct 1998). "Energy balance and thermogenesis in rats consuming nonstarch polysaccharides of various fermentabilities.". Am J Clin Nutr 68 (4): 802-19. Template:citation/identifier.
- ↑ Bourdon, I.; Yokoyama, W.; Davis, P.; Hudson, C.; Backus, R.; Richter, D.; Knuckles, B.; Schneeman, BO. (Jan 1999). "Postprandial lipid, glucose, insulin, and cholecystokinin responses in men fed barley pasta enriched with beta-glucan.". Am J Clin Nutr 69 (1): 55-63. Template:citation/identifier.
- ↑ Leathwood, P.; Pollet, P. (Feb 1988). "Effects of slow release carbohydrates in the form of bean flakes on the evolution of hunger and satiety in man.". Appetite 10 (1): 1-11. Template:citation/identifier.
- ↑ Heaton, KW. (Dec 1973). "Food fibre as an obstacle to energy intake.". Lancet 2 (7843): 1418-21. Template:citation/identifier.
- ↑ Roediger, WE. (Aug 1982). "Utilization of nutrients by isolated epithelial cells of the rat colon.". Gastroenterology 83 (2): 424-9. Template:citation/identifier.
- ↑ Roediger, WE.; Duncan, A.; Kapaniris, O.; Millard, S. (Mar 1993). "Reducing sulfur compounds of the colon impair colonocyte nutrition: implications for ulcerative colitis.". Gastroenterology 104 (3): 802-9. Template:citation/identifier.
- ↑ Roediger, WE. (Oct 1980). "The colonic epithelium in ulcerative colitis: an energy-deficiency disease?". Lancet 2 (8197): 712-5. Template:citation/identifier.
- ↑ Donohoe, DR.; Garge, N.; Zhang, X.; Sun, W.; O'Connell, TM.; Bunger, MK.; Bultman, SJ. (May 2011). "The microbiome and butyrate regulate energy metabolism and autophagy in the mammalian colon.". Cell Metab 13 (5): 517-26. Template:citation/identifier. Template:citation/identifier.
- ↑ Slavin, JL. (Sep 1987). "Dietary fiber: classification, chemical analyses, and food sources.". J Am Diet Assoc 87 (9): 1164-71. Template:citation/identifier.
- ↑ 18.0 18.1 USDA, Dietary, Functional, and Total Fiber http://www.nal.usda.gov/fnic/DRI//DRI_Energy/339-421.pdf
- ↑ Bolton-Smith, C.; Woodward, M.; Tunstall-Pedoe, H. (Feb 1992). "The Scottish Heart Health Study. Dietary intake by food frequency questionnaire and odds ratios for coronary heart disease risk. II. The antioxidant vitamins and fibre.". Eur J Clin Nutr 46 (2): 85-93. Template:citation/identifier.
- ↑ Humble, CG.; Malarcher, AM.; Tyroler, HA.. "Dietary fiber and coronary heart disease in middle-aged hypercholesterolemic men.". Am J Prev Med 9 (4): 197-202. Template:citation/identifier.
- ↑ Wolk, A.; Manson, JE.; Stampfer, MJ.; Colditz, GA.; Hu, FB.; Speizer, FE.; Hennekens, CH.; Willett, WC. (Jun 1999). "Long-term intake of dietary fiber and decreased risk of coronary heart disease among women.". JAMA 281 (21): 1998-2004. Template:citation/identifier.
- ↑ Bingham, SA.; Day, NE.; Luben, R.; Ferrari, P.; Slimani, N.; Norat, T.; Clavel-Chapelon, F.; Kesse, E. et al. (May 2003). "Dietary fibre in food and protection against colorectal cancer in the European Prospective Investigation into Cancer and Nutrition (EPIC): an observational study.". Lancet 361 (9368): 1496-501. Template:citation/identifier.
- ↑ Park, Y.; Hunter, DJ.; Spiegelman, D.; Bergkvist, L.; Berrino, F.; van den Brandt, PA.; Buring, JE.; Colditz, GA. et al. (Dec 2005). "Dietary fiber intake and risk of colorectal cancer: a pooled analysis of prospective cohort studies.". JAMA 294 (22): 2849-57. Template:citation/identifier. Template:citation/identifier.
- ↑ Dong, JY.; He, K.; Wang, P.; Qin, LQ. (Sep 2011). "Dietary fiber intake and risk of breast cancer: a meta-analysis of prospective cohort studies.". Am J Clin Nutr 94 (3): 900-5. Template:citation/identifier. Template:citation/identifier.
- ↑ Linus Pauling Institute at Oregon State University http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/
- ↑ Resistant Starch http://www.ndwheat.com/uploads%5Cresources%5C635%5Cresistant-starch-fact-sheet.pdf
- ↑ 27.0 27.1 27.2 Bolin, TD.; Stanton, RA. (1998). "Flatus emission patterns and fibre intake.". Eur J Surg Suppl (582): 115-8. Template:citation/identifier.
- ↑ Price, KR.; Lewis, J.; Wyatt, GM.; Fenwick, GR. (1988). "Flatulence--causes, relation to diet and remedies.". Nahrung 32 (6): 609-26. Template:citation/identifier.
- ↑ Nobaek, S.; Johansson, ML.; Molin, G.; Ahrné, S.; Jeppsson, B. (May 2000). "Alteration of intestinal microflora is associated with reduction in abdominal bloating and pain in patients with irritable bowel syndrome.". Am J Gastroenterol 95 (5): 1231-8. Template:citation/identifier. Template:citation/identifier.
- ↑ Niedzielin, K.; Kordecki, H.; Birkenfeld, B. (Oct 2001). "A controlled, double-blind, randomized study on the efficacy of Lactobacillus plantarum 299V in patients with irritable bowel syndrome.". Eur J Gastroenterol Hepatol 13 (10): 1143-7. Template:citation/identifier.
- ↑ Ganiats, TG.; Norcross, WA.; Halverson, AL.; Burford, PA.; Palinkas, LA. (Nov 1994). "Does Beano prevent gas? A double-blind crossover study of oral alpha-galactosidase to treat dietary oligosaccharide intolerance.". J Fam Pract 39 (5): 441-5. Template:citation/identifier.
- ↑ Lettieri, JT.; Dain, B.. "Effects of beano on the tolerability and pharmacodynamics of acarbose.". Clin Ther 20 (3): 497-504. Template:citation/identifier.
