Fiber, more than just a bowel movement.

High fiber diets increase bowel movements and soften stools; making going to the bathroom less strenuous.  This is great for treating conditions such as diverticulosis, Irritable Bowl Syndrome, and constipation. But, there is a great deal more fiber does for us. 

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Fiber is the part of food our bodies cannot digest. When we eat a carbohydrate, say an apple, our body breaks the carbohydrate down into the smallest form it can; sugar. We use sugar for short bursts of energy and to fuel our brain. When breaking down the carbohydrate, our body runs into fiber. Human bodies aren’t able to break down fiber, so it is sent right on through. There are essentially two different types of fiber: soluble and insoluble. Each type achieves different objectives and can be found in different types of foods. 

Soluble Fiber
Soluble fiber mixes in water (hence the name soluble). When mixed in water, it forms a gel. This gelled fiber in our intestines slows down digestion and prevents absorption of some nutrients, specifically bile acids. When digestion is slowed, we feel full for a longer period. Slower digestion also means carbohydrates are broken down into sugars at a slower rate. Slow sugar breakdown raises blood sugar gradually, allowing our bodies to function with less fat promoting insulin floating around. 

Bile acids in our digestive system are absorbed and used to make cholesterol. When soluble fiber prevents bile acids from being absorbed, our body cannot recycle them to create new cholesterol. As a result, diets high in fiber can help reduce cholesterol levels. 

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Soluble fibers are considered “food for our gut.” Essentially this means soluble fiber is delicious food for bacteria that live in our intestines. Feeding the bacteria keeps it healthy, (unfortunately, well fed bacteria create gas too…"beans, beans, they’re good for your heart”….) and healthy bacteria produces better vitamin absorption, hormone production, and overall well being. Instead of spending money on probiotics, simply feeding your bacteria whole, healthy foods, not sugar and processed foods. 

Good sources of soluble fiber include: most fruits, oats, beans, peas, and barley.

Insoluble Fiber

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Insoluble fiber doesn’t dissolve into water like soluble fiber. Instead, it grabs ahold of water and everything else in our intestines and sweeps out the bulk waste. When our waste is bulky, it expands our intestines, allowing them to push everything through with ease. The extra bulk also helps us feel full longer. Insoluble fiber decreases the time our waste spends in the intestines, leading to more frequent and less strenuous bowel movements. 

Good sources of insoluble fiber include whole grains, vegetables, and some fruits and seeds. 

How much do we need?

Many studies have been conducted to better understand nutritional benefits of fiber. Research shows that men should get around 38 grams of fiber a day and women should take in around 25 grams. Currently, the average intake of fiber for the United States is 10-15 grams a day. We know increasing our fiber helps lower cholesterol, but studies have been inconclusive in determining which type of fiber and exactly how much we need to get the job done efficiently. Similar results have been noted when researching fiber benefits for those with diabetes. Other studies have researched how fiber helps reduce the risk of colon cancer in some people. Because research is minimal in this area, and genetics play a huge role in the development of cancer, studies are considered inconclusive. 

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To eat a high fiber diet, we need between 5-8 servings of vegetables, legumes (beans and peas), fruits, nuts, or seeds a day. If you currently eat a low fiber diet, increasing fiber should be gradual. Take a week or two to get up to 25-38 grams a day. Too much fiber all at once leads to cramps, gas, bloating, and diarrhea. At least 64 oz (2 liters) of water a day is needed when meeting the recommendations for fiber. Remember, fiber mixes with or grabs a hold of water as it moves through our system. Without the water there, the fiber will feel stuck, OUCH! A high fiber diet must be followed for at least three month before certain health benefits are recognized. 

Food Sources of Fiber
Food	Quantity	Grams of Fiber
Navy Bean	1/2 cup cooked	9.5
Kidney Bean	1/2 cup cooked	8.2
Split Peas	1/2 cup cooked	8.1
Lentils	1/2 cup cooked	7.8
Pinto Beans	1/2 cup cooked	7.7
Black Beans	1/2 cup cooked	7.5
Lima Bean	1/2 cup cooked	6.6
Artichoke	1 globe cooked	6.5
White Bean	1/2 cup canned	6.3
Garbanzo Bean	1/2 cup cooked	6.2
Sweet Potato, with skin	1 baked, medium	4.8
Pear	1 small	4.4
Peas	1/2 cup cooked	4.4
Mixed Vegetables	1/2 cup cooked	4
Raspberries	1/2 cup	4
Blackberries	1/2 cup	3.8
Baked Potato, with skin	1 medium	3.8
Dried Fig	1/4 cup	3.7
Dates	1/4 cup	3.6
Spinach, cooked	1/ cup	2.8-3.4
Almonds	1 oz	3.3
Apple, with skin	1 medium	3.2
Brussels Sprouts	1/2 cup cooked	3.1
Banana	1 medium	3.1
Orange	1 medium	3.1
Broccoli	1/2 cup cooked	2.8
Parsnip, chopped	1/2 cup cooked	2.8
Collard Greens	1/2 cup cooked	2.7
Okra	1/2 cup cooked	2.6
Chia Seeds	2 Tablespoons	8.25

Recipe Corner

Try some of these recipes that are high in fiber. 

Grilled Chicken Citrus Salad

makes 4 servings

Ingredients:

1/2 cup orange juice

1/4 cup lime juice

2 shallots, minced

2 cloves garlic, minced

1 teaspoon chili powder

1 teaspoon ground cumin

4 (3 oz skinless, boneless chicken breast halves

8 cups romaine lettuce

2 oranges, peeled, segmented, chopped

2 stalks celery, sliced

4 green onions

Directions:

In a large bowl, mix together orange juice through cumin. Pour 1/2 mixture over chicken breasts, seal and let marinate in refrigerator for at least 2 hours. Refrigerate remaining dressing. 

Preheat an outdoor grill for medium to high heat. In a large salad bowl, toss lettuce with remaining ingredients. Set aside. 

Lightly oil grate and place chicken on grill. Discard marinade. Cook for 6-8 minutes on each side. Remove chicken from grill and slice into thin strips. Toss salad with reserved dressing and top with chicken. 

http://allrecipes.com/Recipe/Grilled-Chicken-Citrus-Salad/Detail.aspx?evt19=1&referringHubId=1735

Garlic Pork with Sugar Snap Peas

Makes 4 servings

Ingredients:

1 pound boneless pork chops, cut into strips

1 Tablespoon garlic powder

1 Tablespoon corn starch

1/2 cup of water

1 Tablespoon low sodium soy sauce

1-2 cups sugar snap peas

Directions:

Toss pork strips with garlic powder to coat. Set Aside.

Heat a large skillet over medium-high heat and spray with non-stick cooking spray. Add pork and brown. 

While pork is browning, whisk the corn starch, water and soy sauce in a small bowl. 

When pork is no longer pink, add sugar snap peas and cook for 1-2 minutes. 

Add the sauce mixture and toss everything together, scraping the bottom of the pan. The sauce should start to thicken immediately. Lower the temperature and let simmer until sauce is thickened to desired consistency. 

Serve over Cauliflower rice, or follow the recipe link for Kale Ginger Rice. 

http://greenlitebites.com/2012/06/garlic-pork-sugar-snap-peas-kale-ginger-rice/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A%20greenlitebites%20%28GreenLiteBites%29

Chickpea Snack Bites

Ingredients:

1 can chickpeas (garbanzo beans)

1 Tablespoon Olive Oil

1/2 teaspoon salt

1/2 teaspoon cayenne pepper

Directions:

Rinse the chickpeas well. Toss chickpeas with other seasonings. Arrange on a cookie sheet in a single layer. Bake at 450 degrees for 30 minutes, mixing halfway through. Chickpeas are done once they are crunchy.

http://www.skinnymom.com/help-your-digestive-system-with-these-10-high-fiber-snacks/