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Ever wondered to yourself "What is Fiber?"

Dietary fiber is the term used for the materials in plants that are indigestible and that absorb water while moving through your body. Fiber is classified as soluble or insoluble.

Insoluble fiber has water-attracting properties that help to increase bulk, soften stools and shorten transit time through the intestinal tract. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Soluble fiber is typically found in the pulp of fruits and vegetables and is responsible for supporting our healthy gut bacteria called flora or probiotics.   Soluble fiber dissolves in water and ferments as it is not fully digested and this process produces gas but also byproducts that are necessary for a healthy body.  These byproducts have many beneficial functions such as acting as a prebiotic (feeding the healthy bacteria which make some B vitamins and fend off bad bacteria), balancing blood sugar, cholesterol and gut acidity (ph) as well as improving the gut wall barrier and immune system. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Dietary fiber may promote a feeling of fullness by slowing digestion leading to an overall decrease in calorie intake. When eaten regularly and in high enough amounts, fiber has been associated with increased diet quality and decreased risk high fiber vetegablesof many diseases.  Nutrition experts recommend between 20-35 grams for the average person, per day, as a minimum amount.  With children recommended eating at least their age in fiber plus 5 grams.  According to National Academy of Sciences, Institute of Medicine, Americans eat on average only about half this amount or 12-18 grams.

 
Many commercial fiber products and claims about the content of oat bran and wheat bran  (muffins, chips, waffles) actually contain very little fiber. They also may be high in sodium, pesticide residues and chemical additives if not organic.  So, reading labels carefully and choosing more fruits, veggies, whole grains, nuts, seeds and berries (plants!) is highly recommended in order to obtain more fiber and better health.  Careful though, too much fiber and increasing too quickly can irritate the system.  Lastly, grains are not for everyone, so make sure you are able to digest them well and try different types such as Millet, Quinoa and Amaranth.   

About the author:
Bradley R. West, N.D. is a graduate of National College of Naturopathic Medicine.  His focus and training is in holistic care.  With an internship as a Hygienic Physician, Dr. Brad uses detoxification and deep healing through fasting, drainage/homeopathy, nutrition and food-as-medicine, exercise therapeutics, targeted supplementation, bioidentical HRT and functional labwork.  His emphasis is on chronic disease treatment, prevention, nature-cure, endocrinology and gastroenterology as well as CFS/FMS.  He can be reached via email at BradWestND@yahoo.com and his website is www.DrBradWest.com