BULK DELIVERY - NOT ALL FIBERS ARE EQUAL
Most people know that they should eat more fiber. But they don't know why. And many people assume that all fiber is the same. In fact, some fibers lower cholesterol, some lower blood sugar, and some help with regularity. Some fibers do nothing at all.
How much fiber do we need?
We need 14 grams of fiber per 1000 calories that we eat, no matter what our age. This comes out to around 25-30 grams/day for most adults. Most adults consume half this recommended level.
What is the harm in falling short of the target range?
Heart Disease...The National Academy of Sciences suggests that we get both types of fiber: Soluble...found in whole grain cereals, breads, fruits and vegetables and Insoluble...found in oats, barley, beans, fruits and vegetables. Insoluble fiber may prevent heart attacks by reducing inflammation, reducing blood pressure and the risk of blood clots. This Soluble (sticky) fiber is broken down by digestive enzymes and bacteria in the gut and will lower LDL cholesterol. So eating the whole "fiber package" is important to do.
Diabetes...There is good evidence that fiber slows the absorption of the carbohydrate in foods, which leads to a less marked increase in blood sugar and less demand for insulin. Whole grain eaters have a 30% lower risk of diabetes than people that never eat fiber. Soluble fiber (oats) keeps a lid on blood sugar as well. Once again, the whole "fiber package" is important here too.
Colon Cancer...There is inconclusive evidence that high fiber foods lower the risk of colon cancer. Eat fiber anyway, just in case...the jury is still out on this, believe it or not.
Obesity...High fiber might help you maintain weight, but it isn't magic. If high fiber foods curb weight gain it might be because high fiber foods are typically low calorie, healthy foods like fruits and vegetables. Filling up on these foods instead of high fat, high calorie choices could be the real reason behind the weight control, not the fiber content.
Regularity...Foods rich in insoluble fiber (wheat bran) help prevent constipation and possible diverticular disease. Cellulose (found in lettuce) has little impact on stool weight while psyllium (found in Metamucil) has a significant impact on it.
Which types of fiber don't help?
Companies are now adding a host of isolated fibers--like inulin, maltodextrin, and polydextrose--to foods. Their ads and labels imply that those fibers are equal to fiber found in whole grains. Those claims are not backed up by hard science so don't count on much help from foods containing these fibers.
A Short List of the Highest Fiber Foods
| Blackberries (1 cup) | 8 grams | Nuts (1 oz) | 4 grams |
| Pear (1) | 5 grams | Beans (1/2 cup cooked) | 8 grams |
| Apple or Orange (1) | 4 grams | Whole Grain Bread (1) | 3 grams |
| Banana (1) | 3 grams | Triscuits (6) | 3 grams |
| Peas (1/2 cup) | 3 grams | Oat Bran Cereal (1 cup cooked) | 6 grams |
| Sweet Potato (1) | 4 grams | Oatmeal (1 cup cooked) | 4 grams |
| Most Veggies (1/2 cup cooked) | 3 grams | All Bran (1/2 cup) | 10 grams |
| Whole Wheat Pasta (1/2 cup) | 6 grams | Shredded Wheat'n Bran (1 oz) | 8 grams |
| Brown Rice (1 cup) | 4 grams | Raisin Bran (1 oz) | 7 grams |