The Wonders of Fiber

Grandma always said, "eat your ruffage," and you've heard of the studies showing the multitude of health benefits a high fiber diet provides. From lowering cholesterol to managing hunger, health professionals are raving about fiber. But what is fiber and how does it accomplish these phenomenal things?

What is Fiber?
Fiber is the component in food that is not digested. Most fibers are carbohydrate polymers that contain bonds humans do not possess the enzymes to break. This means they travel through the digestive system intact and are not absorbed into the bloodstream.

How does fiber do it?

Lower cholesterol: Soluble fibers have the ability to bind bile acid--a substance found in our gut that is used to abrosb fat and fat soluble vitamins--causing them to be eliminated in the feces. Bile acids are derived from cholesterol, meaning your body has to use its stored cholesterol to create new bile acids as they are lost. Soluble fibers also make it difficult for your body to absorb the cholesterol you eat by lining the gut. The net affect is a significant lowering of cholesterol in most people.

Curb hunger: Because fiber is made of compounds our bodies are unable to digest,it has little to no caloric content. It does however have the ability to absorb water and create a feeling of "fullness." This means you can feel like you are eating more when our body is actually absorbing a smaller amount.

Reduce Calorie intake: In addition to making you feel full but having no calories, fiber also directly inhibits some the absorption of calories gained from other food you eat. The soluble fibers bind fats, making many of them unavailable for absorption. Insoluble fiber pushes food through the body at a quick rate, leaving some food undigested and reducing the number of calories absorbed.

Lower risk of colon cancer: Insolble fiber remains relatively large and abrasive as it moves through the intestinal tract. This serves two purposes. First, it gnetly brushes the sides of the colon, removing old debris that sometimes contains carcinogens such as free radicals. Second, it pushes harmful ingested carcinogens through the colon at a quicker rate, leaving them little time to act negatively on the delicate tissues of the colon. The fibers in Kelp are known for binding and eliminating heavy metals another potential carcinogen.

Prevent constipation: Insoluble fiber absorbs water and literally pushes a larger, softer stool through the digestive tract. This means regular, painless trips to the bathroom and efficient elimination.

Level out sugar absorption: Pectins, the fibers found in fruits and abundant in apples, form a gel with water and sugar. In fact, it is pectin that is used to make Jelly out of fruit juice. This gel slows the emptying of the stomach after a meal and coats the intenstine. The result is a slower release of sugars from the stomach and slower absorption of the sugars once they finally leave the stomach. Overall, this results in slow, steady increase in bloodsugar levels after eating.

Are there any side effects of fiber?
If you currently have a low fiber diet, you should increase your fiber consumption gradually to let your body adjust. A large increase in fiber consumption can cause bloating, constipation and gas. Eating large amounts of fiber (above 50g per day) can also cause the same symptoms.

What should I look for in a fiber supplement?
There are many fiber supplements on the market. They are not equal however. Look for a fiber supplement that gets it's fiber from a variety of sources. Fiber is a fairly broadly definied term and the many types of fiber all have different health benefits. Also, a combination of ingredients lets you know you are receiving both the soluble and insoluble fibers you need. Products with a large amount of insoluble fiber tend to have laxative qualities and are generally not kind enough on the system to be an everyday supplement.

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