Fiber recommended in diet
by KC Jones, reporter

    Fiber is an essential non-nutrient, and the National Cancer Institute recommends 25 to 35 grams of fiber per day.

    Dietary fiber is a complex of non-digestible carbohydrates present in the cellular structures of plant-derived foods, including skins and pulp of fruits and vegetables plus seeds, nuts, beans and grains.

    Because of the increased processing of foods, the average American consumes only 10 to 20 grams of fiber per day.

    The lack of fiber in the Western diet has been blamed for the increase of colon cancer, cardiovascular disease, obesity, diverticulosis and diabetes.

    Fiber exists as five different components in two basic forms, water-soluble and insoluble.

    The water-soluble fiber, pectin, is the gel-like substance that binds the fiber structures within plants. Gums are part of the pulp.

    Gums and pectin lower cholesterol. Evidence suggests that bile acids in the intestines bind to the fiber, so more bile acids are produced.

    Studies confirm that a 1 percent decrease in serum cholesterol reduces the risk of heart disease by 2 percent.

    The soluble fiber delays gastric emptying and slows intestinal transit.

    Gums and pectin slow absorption of nutrients making it easier for the body to keep pace with the influx of carbohydrates after a meal. The regulatory effect of blood glucose levels may reduce the amount of insulin required by a diabetic.

    Major food sources of soluble fiber include oats, beans, dried peas, soy products, barley, legumes and pectin-rich fruits and vegetables.

    Beans are an inexpensive fiber source.

    The fiber-protein makes someone feel satisfied for longer after eating oatmeal. Oatmeal also provides a slow-burning, sustained energy that lasts longer into a day.

    The other form of fiber is insoluble, which includes cellulose, hemicellulose and lignin.

    Cellulose, the most abundant fiber in our foods, forms the cell walls of plants. Hemicellulose combines with pectin and meshes with cellulose.

    Together they prevent and relieve constipation. They may also protect against diverticulosis, colon cancer and digestive disorders.
    Lignin helps support the plant cell walls. It also helps move food through more quickly.

    Food sources of insoluble fiber include wheat bran, whole grain products and vegetables. Nearly all fiber foods have two-thirds more insoluble than soluble fiber.

    A lifetime of low-fiber consumption cannot be cured in a week. Excessive fiber intake may cause abdominal distress, gas and diarrhea.

    Dietary fiber consumption should be increased gradually and accompanied by an adequate fluid intake. Reaching the recommended daily amount should take one to three months. The slow increase allows the digestive system to adapt to the fiber’s physiologic effects.