April 27, 2006
What Is Fiber and What Does It Do for My Health?
Dr. Tabor:
I’m trying to manage my weight. Does fiber intake have any impact? Also, I’m confused about the difference between soluble and insoluble fiber. —Marilyn R., CT
Marilyn:
A fiber-rich diet has many health benefits. Besides helping you maintain a healthy weight, fiber has been linked to heart health, a reduced risk of type II diabetes, and more.
The Institute of Medicine recommends that, depending on age and sex, you should consume between 21 and 38 grams of total fiber each day. Most Americans, however, barely reach half of this quota. Women under the age of 50 should aim for 25 grams, while men in this age range should try for 38 grams. Women over 50 years should strive for 21 grams, and men who are 50 plus need about 30 grams.
Fiber is a carbohydrate found in plant-based foods such as whole grains, legumes, vegetables, and fruits. It cannot be digested, has no calories, and keeps you feeling fuller, longer. There are two categories of fiber, soluble and insoluble.
Insoluble fiber acts as a bulking agent in the digestive tract. It helps move waste along in the digestive process so that you remain regular.
Soluble fiber becomes gel-like as it dissolves in water. This allows for it to bind to fatty acids and carry them out of the digestive system, thus contributing to lower cholesterol levels. Soluble fiber also limits the absorption of glucose from the intestine, helping to control blood sugar levels.
Both forms of fiber have merits. Currently, there is no consensus on the proper ratio of soluble to insoluble fiber, in relation to your total daily fiber intake. You will get the most benefit by including the two types in your diet, through consumption of various food sources. Many food labels divide fiber content into the two categories, which can help you keep a tally.
If you don’t already consume the target 21 to 38 grams of fiber, slowly increase your consumption over a few weeks to avoid bloating and abdominal discomfort. Food sources of fiber are optimal. Be sure to spread intake throughout the day and drink plenty of water.
In good health,
Dr. Tabor
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