Fiber: Are We Getting Enough?

Source: http://smartypantsvitamins.com/the-difference-between-soluble-and-insoluble-fiber/

As kids, we all heard the song “Beans, beans, the magical fruit, the more you eat…” well…you know the rest. While the song is catchy and causes kids to go into fits of laughter, it can be confusing because who thinks of beans as a fruit? Technically they may be considered a fruit, but for nutrition purposes we consider them legumes. The song does hold true, though, because beans contain fiber, which helps keep you regular. It is a component of our diet we actually need more of instead of less. According to the Dietary Guidelines for Americans 2015, fiber is under consumed and is of public health concern. This is likely due to the health implications that a lack of fiber in the diet can present. There are two types of fiber, and while many of you are thinking soluble and insoluble, I’m actually talking about dietary and functional. Dietary fiber is fiber that occurs naturally in whole foods, such as fruits and vegetables, whereas functional fiber is isolated and added to foods to increase fiber intake.

In the February issue of the Academy of Nutrition and Dietetics (AND) Journal, the question of the month asks, “Is dietary fiber considered an essential nutrient?” To answer that question, we must first determine the definition of a nutrient. Nutrients are chemical substances obtained from food and used in the body to provide energy, structural materials, and regulating agents to support growth, maintenance, and repair of the body’s tissues. Fiber is not absorbed, doesn’t provide energy, and therefore, isn’t a nutrient, much less an essential nutrient. It is, however, an essential component to a healthy diet. While fiber is generally thought of as an agent to keep you regular, it can provide much more than constipation relief.

Fiber assists in preventing

·  Weight gain-foods high in fiber make you fuller, especially when combined with adequate amounts of water, which can reduce your overall caloric intake.
·      Diabetes-Soluble fiber turns into a gel after absorbing water and slows the rate at which sugar enters the bloodstream.
·      Heart disease-Studies have shown that fiber consumption can impact cholesterol levels, reducing the risk of heart disease.
·      Digestive problems-Fiber keeps things moving in the gastrointestinal tract and can prevent or relieve constipation.

The recommended amount of fiber for women is 25g/day and 38g/day for men. For men and women over the age of 50, the recommended fiber intake is 30g and 21g, respectively. Yet, the average American consumes only 14-15 grams of fiber a day. Why do you think that is? If we were following the MyPlate guidelines, we would probably be meeting the suggested fiber needs. But we all know that with the fast paced lives that numerous Americans live, many rely on quick, cheap foods that are generally highly processed and calorie dense. Most of these foods, as we know, contain little to no fiber.

So how do we get more fiber in our diet? Fiber can be found in plant foods, such as fruits, vegetables, legumes, and whole grains.

Foods naturally high in fiber include:

·      1 cup raspberries (8g)
·      ½ cup black beans (7.5g)
·      ½ avocado (~7g)
·      1 medium pear (5g)
·      ½ cup lentils (8g)
·      1 cup whole wheat pasta (6g)

“But, what about supplements?” you ask. Studies show that supplements and functional fiber may not have the same effect as eating foods that are naturally rich in fiber. Those that reach their fiber goals through whole foods rather than supplements or fortified foods are consuming more fruits, vegetables, beans, nuts and whole grains. So not only are they obtaining valuable amounts of fiber, they are also likely meeting their needs for other various nutrients, which is why fiber intake is a good indicator of our diet quality. If we are lacking in fiber, we’re probably lacking in other nutrients, as well.

I encourage you to evaluate your fiber intake. It is easy to fall short in that category when we are not making an active attempt to fulfill that need. SuperTracker is a great tool to utilize for fiber content, among various other nutritional requirements, as many sources of dietary fiber do not have a nutrition label.

For those that need to increase their fiber intake, do so gradually. Increasing fiber dramatically can cause stomach issues, including bloating, cramping, and gas. To reap the benefits from fiber and to alleviate any discomfort, it is suggested that fiber be consumed with plenty of water.

How much fiber are you getting in your daily diet? Could you benefit from increasing your consumption of fiber-rich foods?

Main article:

Kohn, J.B. (2016). Is dietary fiber considered an essential nutrient? Journal of the Academy of Nutrition and Dietetics, 116(2), 360. doi:10.1016/j.jand.2015.12.004