Benefits of a high fiber diet

Fiber is one of the main constituents lacking in most Americans’ diets.  Dietary fiber is actually two kinds of fiber: soluble and insoluble.  Insoluble fiber helps to “move things along.”  It keeps stools soft, bulky, and easy to pass, and aids in regularity.   Soluble fiber actually dissolves in your intestines and takes on a gel-like quality.  Fiber is most well known for keeping stools soft and aiding in relieving constipation; this is thanks to insoluble fiber.     

When consumed regularly, however, fiber has many more benefits, many of which can be contributed to soluble fiber.  Soluble fiber lowers your blood cholesterol by lowering LDL, which is your body’s “bad” cholesterol.  Adding fiber to your diet lowers your risk of digestive problems such as Irritable Bowel Syndrome (IBS) and hemorrhoids. 

Fiber also helps to control blood sugar levels because it slows the absorption of sugar.  Eating fiber also helps you to feel fuller, which can help those who are trying to lose weight.  People who regularly consume the recommended amount of fiber are less likely to have heart disease than those who don’t.  It is recommended that adults get at least 20-30 grams of fiber per day.  The best sources of fiber include split peas (16 grams per cup), beans, whole grains and whole wheat products, fresh produce including fruits with the skins left on, nuts, and seeds.     

If additional fiber supplementation is needed, psyllium husk powder is extremely helpful.  Psyllium husk powder is actually the husks of the seeds of the plantago plant, a common weed!  Psyllium comes in both powder and capsule form and is the least likely fiber supplement to cause gas or diarrhea.  Be sure to drink at least eight ounces of water per serving of psyllium!  Organic psyllium is preferable, as the plantago plant is often heavily sprayed.  Try Organic India’s Fiber Harmony, which is 100 percent USDA, certified organic psyllium.

Sources:

“Dietary Fiber: An Essential Part of a Healthy Diet.”  Mayo Clinic.  30 Nov 2007. 

Pressman, Alan H. and Sheila Buff.  Complete Idiot’s Guide to Vitamins and Minerals; Third Ed.  Alpha Publishing: New York, 2007.