Fitness Book

So you can’t go #2 and you’re constipated. You go to the grocery store and buy a canister of fiber or down a few pills. That’s it! End of story. Not true.

Fiber is one of the most essential ingredients in a healthy diet, and not just for your digestion. Why? Because it can reduce your risk of heart disease, type 2 diabetes, and diverticulitis. It can also help with disorders such as inflammatory bowel disease and irritable bowel syndrome. Need proof?

 

Heart Disease

 

In a Harvard study of over 40,000 people, researchers found that a high dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. This proved to be true for both men and women. Also, The American Heart Association recommends fiber as part of a healthy heart diet. The AHA recommends that at least half of grain intake come from whole-grain foods.

 

Type 2 Diabetes

 

Type 2 diabetes is the common form, and is distinguished by high blood sugar levels due to the inability to produce enough insulin to lower blood sugar levels, or an inability to use insulin at all. The same Harvard study found that cereal fiber reduced the risk of developing type 2 diabetes.

 

Diverticular disease

 

About 10 percent of Americans over the age of 40 have diverticulosis, a condition in which people develop weak spots in their colons. The condition becomes more common as people age. About half of all people over the age of 60 have diverticulosis. When the weak spots become infected or inflamed, the condition is called diverticulitis. This happens in 10 to 25 percent of people with diverticulosis.

 

In Harvard’s study, eating fiber was associated with a 40 percent lower risk of diverticular disease.

 

Constipation

 

If you have bowel movements less than three times per week, you are experiencing constipation. With constipation your stool is hard, you have to strain to defecate, or never quite feel that you have finished a bowel movement. Fiber can get your colon moving and initiate bowel movements.

 

What is the difference between soluble and insoluble fiber?

 

This is an easy way of characterizing different types of fiber. Soluble fiber forms a gel when mixed with liquid, while insoluble fiber does not and passes through your intestines largely intact.

 

How much should I be eating?

 

Health experts recommend that adults eat 21-38 grams per day. But the average person only consumes 12-18 grams per day. It might take a little effort, and a few dietary adjustments, but your improved health will be well worth it.

 

What foods contain the fiber I need?

 

Foods with a lot of soluble fiber include:

• Oatmeal
• Nuts and seeds
• Legumes (peas, beans, and lentils)
• Apple
• Pears
• Strawberries
• Blueberries

Foods packed with insoluble fibers include:

• Whole-grain bread
• Whole-grain breakfast cereals
• Wheat bran
• Seeds
• Many vegetables, including carrots, cucumbers, zucchini, celery, and tomatoes

What should I look for in a fiber supplement?

 

Sometimes diet just isn’t enough. Whether due to allergies or the severity of your symptoms, it might be best to supplement your diet. When beginning use of a fiber supplement, be sure to add it to your regimen slowly and drink plenty of water. Otherwise, it could exacerbate symptoms.

 

There are many types of soluble fiber to choose from. The most common type is psyllium, but there is also calcium polycarbophil, methylcellulose, and guar gum. Each person will respond differently to various fibers, so if one doesn’t work, try another type. Some leading brands include Metamucil (psyllium), Equalactin (calcium polycarbophil), and Benefiber (guar gum).

 

When mixed with water, these fibers form a thick liquid that moves food through the intestines.