Fiber and YOU

Saying you don’t need fiber in your diet because you have regular bowel habits is flawed logic. It totally misses the point. This approach would be similar to saying there is no need to change the oil in your car because the engine runs OK.

Another common health-related analogy is the mistaken belief that those on cholesterol-lowering drugs can feast on whatever imbalanced, meat-laden, high-fat diet they want merely because the medication has a measure of their blood cholesterol in check. This is all wrong and somewhat dangerous. With the car you face a hefty repair bill, but with your body, the consequences are more severe.

Aside from remedying constipation, fiber’s most overt function, this nutrient is associated with a lower risk of heart disease and certain cancers, as well as diabetes, obesity, diverticulitis, hemorrhoids and ulcerative colitis.

All these potential benefits stem from the ability of the variety of fibers in our foods to keep things moving through the digestive tract, moderate the absorption of certain nutrients, bind unwanted substances in our digestive systems and contribute to the overall health of the digestive process.

At present, the typical American diet contains about 12 to 15 grams of dietary fiber per day. We should double that, bringing our intake up to 25 to 30 grams per day. Taking a fiber supplement may work for constipation, but its role in the other conditions is questionable. Opt, then, for high-fiber foods, including fruits, vegetables and grains.

Whole grains are the place to start. Most people are surprised to learn that on an ounce-by-ounce basis, whole grains are a more concentrated source of anti-oxidants than fruits and vegetables. Although this is principally due to the water weight in fruits and vegetables, it does speak to the fact that the most healthful way to go is to have a whole food. Whether fruits, vegetables or whole grains, we need foods that contain the entire package of nutrients as produced by growing plants. These components help protect the plant, and they can work their wonders in us as well.

Finally, if you are seeking to increase your intake, do things in stages over a period of days or weeks. With rapid increases in fiber there is a greater chance of side effects such as bloating, cramps, diarrhea and gas. Medications may also be affected, so touch base with your health professional before adding any fiber supplements to your diet.