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Healthy eating
YOU HAVE PROBABLY heard the advice: “Eat
more fiber—it’s good for you.” Great advice, but
what exactly does fiber do?
High-fiber diets are associated with a
number of health benefits, including lowering
cholesterol and blood sugar; relieving
constipation; and preventing development of
diverticular disease, which affects the colon.
Sounds like a wonder food!
Where can you find it?
Fiber is found in plants. It is the part of plants
that your body cannot digest. Think of it this
way: You eat an apple. The chewing action of
your teeth begins to break down the apple. As
you swallow, small amounts of the apple go
down your esophagus to your stomach, where a
variety of stomach juices further break it down.
Most of the vitamins, minerals and calories
from the apple are absorbed into your blood
The benefits
of
eating fiber
system when the digested apple moves through
your small intestine.
While most of the fluid that helped digest
and absorb the apple bits is removed, the
remaining part of the apple is compacted. The
result of this process is actually a delivery of
fiber—the undigested part of that apple.
While that apple is moving through your
stomach and intestines, the fiber is going to work.
“Insoluble fiber, found in whole grains,
bran, nuts and seeds—and skins of many fruits
and vegetables—helps prevent constipation,”
says Erin Tucholke, registered dietitian at
the Oregon Bariatric Center at Sacred Heart
Medical Center. “Soluble fiber can help lower
cholesterol levels and slows down digestion,
which helps you feel full longer after meals.
Soluble fiber can be found in oats, beans and
lentils, apples, citrus fruits, flaxseeds, and
psyllium seeds,” she says.
Adjusting your diet
The average American eats half the amount
of fiber called for in a healthy diet because we
eat too many refined and processed foods—
white flour, white sugar—as well as a lot of
animal products, like meat and cheese. Refined
foods, dairy products and animal protein have
virtually no fiber in them.
Be aware that adding too much fiber too
quickly can cause intestinal gas, abdominal
bloating and cramping. It’s better to increase
fiber in your diet gradually over a period of a
few weeks. This allows the natural bacteria in
your digestive system to adjust to the change.
To make sure that your body can easily
handle extra fiber, be sure to drink at least
eight cups of fluid each day, because fiber
works best when it absorbs water.
For a list of recipes recommended by
registered dietitians at Sacred Heart
Medical Center, visit
www.peacehealth.org/
recipes
.
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Health Connection