The Facts About Fiber

Submitted by Lori Granich, RD, Clinical Dietitian at the Midwest Bariatric Institute

While walking down the grocery aisles, you may have noticed that companies are adding fiber to all of your favorite foods. From cereal bars to yogurt, it seems they all have the high fiber seal. So why is fiber important and why is it so popular these days?

Fiber is a carbohydrate that our body cannot digest. In fact, it passes through the small intestine almost entirely intact. There are two types of fiber: insoluble and soluble. Insoluble fiber keeps things moving in your digestive tract. It promotes regularity and helps prevents constipation. Soluble fiber dissolves in water to form a gel which slows digestion and absorption.

Fiber has been shown to have numerous benefits in addition to the ones listed above. First of all, it fills you up! Studies show that people who have diets high in fiber typically are at a healthier weight. Soluble fiber has also been shown to reduce blood cholesterol levels and maintain blood sugar levels.

Here are some ways to increase the fiber in your diet:

• Consume whole grain cereals, pastas, and breads. Increase your intake of fruits, vegetables, beans and nuts. Substitute half the flour in a recipe with whole grain flour. Sprinkle a high fiber cereal into yogurt. Switch to bran muffins, whole grain waffles or pancakes. Keep skin on fruits.
• Make sure not to increase fiber intake too quickly as it will lead to bloating and stomach upset. Try and figure out how much fiber you are currently taking in and increase 5 grams per week until goal of 25-35 grams per day is achieved. Make sure to increase fluid intake as you increase your fiber. Fiber absorbs water and can actually cause constipation if you are not getting enough fluids.
• So what about all the new products with added fiber? Don’t let food labels confuse you. You may have noticed that there seems to be fiber in everything now-a-days from ice cream to toaster pastries. But do these fibers promote the same health benefits as fruits and vegetables? You guessed it. No. You also have to consider that a lot of these foods are high in sugar and fat. Your best bet is to have a diet rich in fruits, vegetables, and whole grains.