Posted by weight loss

by Mike Howard

Let’s talk roughage… Not the most exciting topic in the world but a very significant piece of any dietary puzzle nonetheless. We’ve all heard about the importance of fiber when it comes to the gut, but here are more other factoids about fiber you may find interesting.

That, or you will click out of here to search for something besides exciting – like trucking regulations.

1. Fiber is the non-digestible element of a plant. It is broken into 2 categories – soluble and insoluble.
2. Soluble fiber forms a gel when it comes in contact with water. Sources include; Oats, beans, apples, nuts, seeds, oranges and berries.
3. Insoluble fiber remains intact as it passes end the digestive tract. Sources include; whole grains, wheat bran, seeds, carrots and other vegetables
4. Only 1 in 10 North Americans earn the recommended 25-40g of fiber per day!
5. We eat about 33% less fiber than we did a century ago (a rough(a hundred years) estimate).
6. Fiber works magically in the digestive tract as it slows down the thoroughfare of food in the inclination and speeds it through the intestines. It also promotes the growth of beneficial bacteria
7. Fiber slows the release of life-blood sugar, what one. helps keep weight and type II diabetes at bay.
8. Fiber has a modest effect on cholesterol still its real cardiovascular benefit is in its effect on C-reactive protein – a marker of inflammation that is far more telling than cholesterol when it comes to heart ail risk. Ones study showed that those who ate about 22g of fiber had each average of 63% lower levels of C-RP than those who ate about 10g.
9. One study showed that adding 10g of fiber resulted in a 20% decrease in heart attacks.
10. A study of over 400 adults with previous suicide attempts found only 2 nutritional differences between them and the rule group without such history. One of them was low fiber intake (the other was polyunsaturated fat intake). This may not be causative but it’s interesting.
11. Interestingly, fiber consumption does not appear to reduce the risk of colon cancer
12. Those who support from IBS may even benefit from the elimination of certain fibers such as bran to reduce abdominal distress
13. Eat plenty of fruits, vegetables, beans, seeds nuts and whole grains to get your fiber intake up. A gradual increase is best.

Sources:

1. American Journal of Clinical Nutrition, April 2006; vol 83: pp 760-766
2. Nutrition (2005)
3. New England Journal of Medicine. 342: 1149, 2000
4. Journal of the American Medical Association Feb. 1996 447-451
5. Digestive Diseases and Sciences (2005)

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