Fiber-Rich Diet Sheds Pounds

Reviewed By:
Timothy Yarboro, M.D.

Fiber may be one of nature's most unappreciated nutrients. Most people know that fiber aids digestion, but this complex carbohydrate also offers numerous other health benefits. A diet rich in fiber can help you lose weight and lowers risk factors associated with diseases ranging from heart disease to diabetes.

Unfortunately, most Americans get far too little fiber in their diets. Fiber intake in the country typically is around 50 percent or less of the daily requirements suggested by the U.S. Public Health Service and the U.S. Department of Agriculture (USDA).

In fact, Americans eat far less fiber compared to people in other countries. Are you eating too little fiber? If so, you can easily boost your intake by consuming more whole-grain breads and cereals, fresh fruits, vegetables, beans and fruits.

Two types

Fiber is found in all foods that come from plants. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber forms a gel when mixed in a liquid. It slows digestion and helps the body absorb various nutrients.

Insoluble fiber provides structure to plant cell walls and does not dissolve in liquids. It adds bulk and softness to stool, allowing it to pass more quickly and easily through the digestive system. This helps prevent constipation and hemorrhoids. It also keeps harmful substances from lingering in the intestines, which affects the intestinal lining.

But fiber's benefits are not solely about keeping you "regular." Foods high in fiber also tend to be nutritious. They are rich sources of vitamins and minerals, and are typically low in total fat, saturated fat, cholesterol and salt.

A diet rich in fiber also is known to reduce cholesterol and blood sugar levels. Experts believe that a fiber-rich diet can help prevent or control illnesses such as heart disease, diabetes, obesity, diverticulitis, irritable bowel syndrome and possibly some forms of cancer.

Watching your waistline? Fiber-rich foods offer the bonus of lower calorie and fat content. Your body's enzymes lack the capacity to break down fiber during digestion. Because fiber is not digested, fiber-rich foods are not a major source of calories for your body. Fiber-rich foods also make you feel full, which can help keep your appetite in check and reduce the amount of food consumed daily.

Increasing intake

 

The easiest way to boost your fiber intake is to add more fiber-rich foods to your existing diet. Federal dietary guidelines urge people to eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables and 6 to 11 servings of whole grains and cereals each day.

Foods that are rich in soluble fiber include:

• Barley
• Beans
• Oats
• Some fruits and vegetables

Insoluble fiber is found in some vegetables and in whole-wheat and grain products. In fact, you can significantly boost your intake of insoluble fiber simply by substituting whole-grain foods (such as breads and cereals) for their refined-grain alternatives. Refined-grain foods have had their bran and germ removed during the milling process. This removes a lot of the food's fiber content. In contrast, whole grains have the bran and germ intact and therefore contain more fiber.

To add more whole grains to your diet, use using brown rice instead of white rice, and purchase whole-wheat breads and pastas instead of those made from white flour.

When looking for these foods, make sure the words "whole-grain" or "whole-wheat" appear high on the list of ingredients. "Wheat" or "multigrain" breads are not the same thing as "whole-wheat" or "whole-grain" breads.

Also, don't bother looking for fiber-rich beef or ice cream. Fiber is not found in meat, dairy products and other foods that come from animals.

Fiber is also available in supplement form. However, fiber supplements do not provide the beneficial nutrients such as vitamins and minerals that are in dietary fiber. In addition, taking large amounts of a fiber supplement has been shown to prevent absorption of certain nutrients, including calcium, iron, magnesium or zinc. For this reason, experts generally advise people to choose dietary fiber over fiber supplements, unless people cannot tolerate dietary fiber. In some cases fiber supplements may be recommended for certain digestive conditions, such as irritable bowel syndrome.

Side effects of fiber

While most Americans could use additional fiber in their diets, it is true that you can get too much of a good thing. People who suddenly switch to high-fiber foods without making other changes to their diet may temporarily experience side effects such as gas, bloating, constipation or diarrhea.  Increasing your fiber intake more gradually and drinking plenty of clear liquids like water can reduce these side effects.

In addition, eating too much insoluble fiber may move food through the digestive tract so quickly that some nutrients will not be absorbed. This is a particular concern for children, who need the nutrients of a well-rounded diet for proper growth.

If you are elderly or have had gastrointestinal surgery, talk to your doctor about increasing fiber intake before you adjust your diet.  To avoid some of the side effects of increased fiber intake specific precautions such as increasing water intake while gradually increasing dietary fiber may be required.