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PURPOSE
Fiber is found in plant foods such as whole grains, fruits, and vegetables, and is necessary in keeping your body regular. Lack of exercise, improper diet, advanced age, illnesses, injuries, and consuming large amounts of junk food reduces the body‘s ability to flush out toxins. There are two types of Fiber. One is water soluble and becomes soft in texture which works to soften stools. The other is insoluble and adds bulk to stools, which stimulates bowel contractions. This diet is designed to provide foods containing indigestible fiber as a part of preventive and/or therapeutic nutrition.
DESCRIPTION
Dietary fiber includes all food substances that our digestive enzymes cannot break down and utilize as energy. The health benefits of both soluble and insoluble fiber have been well documented. While the body may extract and use some of the nutrients contained in fiber, its primary purpose is to help the bowels function efficiently. The basic fiber structure passes through the digestive tract to flush the intestines and give more bulk to the stool.
National food surveys reveal that the average American consumes only one-third of the fiber they need. While the Food Pyramid recommends five servings per day to fresh fruits and vegetables, the average consumptions is closer to two. The average low fiber diet provides only 10 to 13 grams of fiber daily; current guidelines call for 25 to 30 grams daily.
The high fiber diet is based on the basic food groups with a greater emphasis on fiber-rich foods such as fruits, legumes, vegetables, whole-grain breads, and high fiber cereals. The Daily Reference Value for fiber is 25 grams (based on 2000 calorie per day diet). The American Diabetes Association has reported that up to 40 grams fiber daily or 25 grams per 1000 Kcal may be beneficial (National Cancer Institute recommends 25 to 30 grams).
BASIC INFORMATION
There are many reasons why it is important to have an adequate amount of Fiber in the diet. Fiber can help lower blood cholesterol levels. It reduces the risk of heart disease and stabilizes blood sugar levels. It can also prevent colon cancer, constipation, hemorrhoids, and obesity.
Dietary fiber is the component found in many foods that cannot be digested by the intestinal tract. Adequate fluid intake is important when following a high fiber diet due to water binding capacity of fiber. Fiber should be increased in the diet slowly to avoid unpleasant side effects (gas, abdominal bloating, cramps). Dietary fiber can be divided into two separate categories: Water insoluble fiber and water soluble fiber.
Water Insoluble Fiber:
Water insoluble components, such as cellulose, hemicellulose and lignin, remain essentially unchanged during digestion. Foods containing water-insoluble fiber include: skins of fruits & vegetables, cereals, and whole grain, wheat bran, beans, nut products. Insoluble fiber absorbs large amounts of water, stimulates the intestinal tract, and provides gastrointestinal benefits. Research suggests that insoluble fiber may be beneficial in the prevention and / or treatment of constipation and diverticular disease and may decrease the risk of colon cancer.
Water Soluble Fiber:
Water soluble fiber, such as gum, pectin and mucilages, does dissolve in water and is found in oats, beans, barley and some fruits and vegetables. Soluble fiber is characteristlcally sticky and meshes with water to form gels. Some studies showed that this type of fiber may improve blood glucose and cholesterol levels, helps maintain normal cholesterol to manufacture even more bile salts..
There are seven classifications of Fiber. They are bran, cellulose, gum, hemicellulose, lignin, mucilages, and pectin, and they all have their own function. It is best to rotate among several different supplemental Fiber sources. Start with small amounts and gradually increase your intake until your stools are the proper consistency. In addition to taking Fiber supplements, eat high Fiber foods as part of your daily diet. Consuming excessive amounts of Fiber may decrease the absorption of zinc, iron, and calcium in your body. Always take Fiber supplements separate from other medications and supplements as it can lessen their strength and effectiveness.
DIGESTIVE AIDS
Proper digestion is one of the body’s most important physiological functions in maintaining overall health and wellness. Maintaining normal digestion aids in proper absorption and elimination. Natural emulsifying agents and digestive enzymes are excellent aids to the digestive and absorption processes. Two important digestive enzymes are extracted from tropical fruits: Papain, from papayas, and Bromelain, from pineapple.
BROMELAIN ENZYMES PRODUCTS
Bromelain is a proteolytic, that is, protein-digesting enzyme obtained from the stem of the pineapple palnt. Many health care professonals recommend bromelain for healthy, flexible joints. Bromelains effectiveness is due to its ability to maintain joint flexibility by reducing prostaglandins in the body. Bromelain can aid in the absorption of nutrients through the tissues and keep joints flexible. Bromelain increases absorption of quercetin. A natural, non-toxic protease inhibitor. Bromelain facilitates protein digestion when taken with food and acts as an inflammatory when taken on an empty stomach. It can heal minor injuries such as sprains, strains, muscle injuries, pain, swelling, and tenderness. The well documented anti-inflammatory effect of bromelain has been found very useful for many with sinusitis and rheumatoid arthritis. Because bromelain prevents platelet stickiness, it acts to thin blood and mucus. Some trials have show bromelain to be useful for those with asthma. Caution: People with allergies to pineapple may develop a rash from bromelain. If itching develops, discontinue use.
Kalyx: Bromelain, Thompson Nutritional, 500 mg, 30 Caplets
PROBIOTICS
Researchers estimate that more than 400 species of bacteria inhabit the digestive tract. Some of these are the pathogenic, or disease-producing, bacteria. But other species are considered friendly bacteria. To an extent, digestive tract health depends on the condition of the friendly bacteria and the control they exert over the less friendly, pathogenic variety. Friendly bacteria are often referred to as probiotics for their multiple, interacting benefits. Some friendly bacteria, such as bifidobacteria, can thrive only in oxygen-free environments. Others, such as Lactobacillus acidophilus, require small amounts of oxygen and are known as microaerophilic organisms. As a result, friendly bacteria have the potential to play several roles. Friendly bacteria produce acetic, lactic, and formic acids which lower the pH in the intestine, thereby inhibiting growth of undesirable bacteria and enhancing the nutritional status by helping to digest food and manufacture essential vitamins.
NUTRITIONAL ADEQUACY
The high fiber diet is adequate in all nutrients. Some studies indicate that excessive consumption of some high fiber foods may bind and decrease the absorption of the following minerals: calcium, copper, iron, magnesium, selenium, and zinc. However, it theorized that with a varied, well balanced diet, mineral or nutrient imbalances are unlikely to happen in those consuming a high fiber diet.
| Food Group | Less than 1 gm | 1-1.9 gm | 2-2.9 gm | 3-3.9 gm | 4-4.9 gm | 5-5.9 gm | Over 6 gm |
| Bread 1 Slice |
Bagel, White, French | Whole Wheat | Bran Muffin | None | None | None | None |
| Cereals 1 ounce |
Rice Krispies Special K Cornflakes |
Oatmeal Nutri-Grain Cheerios |
Wheaties Shredded Wheat |
Most Honey-Bran |
Bran Chex 40% Bran Flakes Raisin Bran |
Corn Bran | All-Bran Bran Buds 100% Bran-Fiber |
| Pasta 1 cup |
None | Macaroni Spaghetti |
None | Whole Wheat Spaghetti | None | None | None |
| Rice 1/2 cup |
White | Brown | none | none | none | none | none |
| Legumes 1/2 cup cooked |
None | None | None | Lentils | Lima Beans Dried Peas |
None | Kidney Beans Baked Beans Navy Beans |
| Vegetables 1/2 cup |
Cucumber Lettuce (1 cup) Green Pepper |
Asparagus Green Beans Cabbage Cauliflower Potato (no skin) Celery |
Broccoli Brussel Sprouts Carrots Corn Potato (with skin) Spinach |
Peas | None | None | None |
| Fruits 1 medium |
Grapes (20) Watermelon (1 cup) |
Apricots (5) Pineapple (1/2 cup) Peach with skin Grapefruit (half) |
Apple (without skin) Banana Orange |
Apple (with skin) Pear (with skin) Raspberries (1/2 cup) |
None | None | None |
MoonDragon's Health & Wellness: Cancer Nutrition
