A. True

B. False

2. The only reason fiber keeps my weight in-check is because it takes longer to move through my system.

A. TRUE

B. FALSE

3. Eating high-fiber foods will help protect women against their number one cause of  death.

A. TRUE

B. FALSE

4. If you have a case of “the runs” (that’s right, I said it!), you should steer clear from all fiber foods.

A. TRUE

B. FALSE

5. Fiber supplements provide as many health benefits as eating high-fiber foods.

A. TRUE

B. FALSE

Time to Face the Fiber Facts:

4. FALSE: If you have a case of the runs, you should surely stay away from insoluble fiber sources, such as: wheat bran, barley, bulgar, whole grains, seeds, including fruits with seeds, and some vegetables (e.g. broccoli, cabbage, carrots, lettuce, brussel sprouts).  But, soluble fiber can actually help soak up the extra water that is contributing to your diarrhea. Think skinless apples, bananas, potatoes, wheat toast, mango, and peaches. But, eat these foods only as tolerated. And, don’t forget to drink at least 8 cups of water a day to replace your lost fluids. If you have diarrhea for more than two days, contact your doctor.

5. FALSE: Eating the whole food is always better than taking supplements. Not only are fruits, vegetables, whole grains, and legumes high in fiber, but they’re high in vitamins, minerals, antioxidants, and phytochemicals that all work together to keep you strong and healthy, boost your immunity, and fight chronic diseases, including cancer and heart disease. Scientists can’t pinpoint exactly why the compounds in whole foods verse supplements work better to combat disease and protect health, but they know they do. However, some people may still need a fiber supplement even with dietary changes. Bottom line: try whole foods that are high in fiber and then if that’s not showing benefits, consider a fiber supplement. Remember to consult your doctor or registered dietitian to see what supplement is best for you.

Where to Get Your Daily Dose?

*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007

You finally have learned to “decode” the nutrition facts label. You understand that calories are listed per serving; to watch for cholesterol; that “bad” fats are saturated and trans; and high-sodium foods should be nixed.

But, what about fiber? Insoluble. Soluble. Viscous. Fermentable. Even for a seasoned label reader, fiber’s many faces can have you confused. But, fear not my friend. Here, we discuss what exactly this intestinal-clearing nutrient is, what foods it’s in, and why else you should be ramping up your intake besides on the days that you’re feeling a little “backed-up.”

Dietary fiber is the carbohydrate that you can’t digest in plant foods like fruits, vegetables, whole grains, beans, nuts, and seeds. It goes in one way and out the other. And, during the digestive process it’s helping you stay a “lean, mean, green disease fighting machine.” Of course, you need to eat enough fiber to reap its benefits and stave off heart disease, obesity, diabetes, and intestinal problems. Unfortunately, the average American only eats 15 grams of fiber per day. Women should be getting 25 grams and men 38 grams of fiber daily.

There are two main types of fiber: soluble and insoluble. Soluble or viscous fibers, which are particularly high in oats, psyllium, apples, beans, and citrus fruits, can hold more water, creating a gel-like goo in your digestive tract. This substance slows down stomach emptying, creating a feeling of fullness, and aides in weight control. An added bonus is that it helps decrease fat and cholesterol absorption, preventing heart disease.

Soluble fiber can also help prevent that “mid-afternoon slump.” It helps keep blood sugars stable, putting the brakes on a “sugar crash.” This effect is particularly helpful for those with diabetes and may reduce the risk of diabetes in others. Also, when soluble fibers are fermented, breaking down in the large intestine, they provide “good” bacteria for the intestines, helping your inner tubes stay healthy and helping you maintain your wellbeing.

Insoluble fiber is infamous for its anti-constipation laxative effect. Some good sources include wheat bran, nuts, and vegetables. Contrary to soluble fiber, insoluble fiber doesn’t dissolve in water or form a gel-like substance in the intestines. Instead, it stays relatively intact, much like what happens after you eat corn. Insoluble fiber is “roughage,” meaning less of it is fermented in the digestive tract, which increases stool size, gives you the urge to go, and ultimately, helps prevent hemorrhoids, irritable bowel syndrome, and diverticulosis (the formation of small pouches in the colon.)

A high-fiber diet may also protect against colon cancer. Scientists need more data to officially determine this link. Regardless, science is sure that insoluble fiber plays a role in obesity prevention, keeping you feeling fuller longer, helping to prevent “junk food” kitchen raids, and helping to keep the pounds off.

So you’re standing over the broccoli, wondering which form of fiber is better. Do you eat mostly soluble fiber to help fill your digestive tract with “good” bacteria and lower your risk of heart disease and diabetes? Or, do you load up on insoluble fiber to keep regular and maintain digestive health? The answer is, eat both! Currently, the Institute of Medicine recommends removing “soluble” and “insoluble” from nutrition lingo because beneficial properties are found in each fiber type. Many fibrous foods contain both soluble and insoluble sources. Basically, don’t focus on soluble or insoluble, focus on adding more fiber to your diet.  Most of us aren’t getting enough anyway. And even though it’s not quite dinner talk, make sure you tell your girlfriends too.

Happy Fiberfying!

Corinne