Fiber in Your Diet – “An apple a day…”

250 years ago Ben Franklin stated in Poor Richard’s Almanac that “An apple a day keeps the doctor away.” –and he was right. Not only because apples contains vitamins and minerals, but also because they are a major source of fiber. Increasing fiber in your diet has been shown to reduce cholesterol, reduce hunger, lower rates of fat absorption, reduce surges in insulin levels, help with weight loss, lower the risk of colon cancer, and lower risk of heart disease.

Fiber is basically indigestible complex carbohydrates that come from plant foods. What your Grandma called “roughage” is called fiber by scientists. On food labels, fiber is often listed under carbohydrates – but it is not a single food or substance and, by itself, has no calories because your body cannot absorb it. There are actually two types of fiber and they have different health benefits. The two types are “water soluble” and “water insoluble”. Soluble fibers include the skins of fruits such as apples, oranges (not the orange peel, but the white material after you peel it), pears, peaches and grapes; the skins of vegetables, seeds; oat bran, dried beans, oatmeal, barley, rye, and prunes. Insoluble fibers include the meat of fruits and vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products such as breads, cereals, and pasta.

Bran, of course, bulks up the diet and results in larger, softer stools. There are also clear data that fiber also reduces the risk of colon cancers. The “stickiest” kinds of fiber are gums and pectins (soluble fiber) which help control cholesterol by removing bile acids that digest fat. Bile acids, which promote better digestion, unfortunately also contribute much to the “reabsorption” from the bowel wall of our bodies own “home-made” cholesterol. Every gram of fiber intake per day reduces total cholesterol by approximately one point.

The same class of fibers may also help regulate blood sugar by coating the bowel’s lining and delaying stomach emptying. As a result, fiber can slow sugar absorption after a meal and may reduce the amount of insulin needed to keep blood sugar at the appropriate levels. Reducing the over-production of insulin is a major factor in reducing obesity. Insulin “resistance” (abnormally high insulin levels) is common in very obese patients and may be a factor in “obesity begets obesity”. Popular agents such as Metamucil are an important part of many diets as they slow absorption of sugars promoting further weight loss.

The average American gets only 14 grams of fiber per day in their diet. Most scientists agree that the optimal amount is closer to 35 grams per day. Increasing the consumption of “complex” carbohydrates is the best way to increase fiber intake. Supplements such as Fiber-Con and the like are also available at the grocery. However, be aware that a large increase in your fiber intake over a short period of time may result in bloating, diarrhea, gas and general discomfort. It is important then to add fiber gradually over a period of time (up to three weeks) to avoid abdominal side-effects.