Articles

Adding Fiber To Your Diet

By Janna Gordon, R.Ph., MBA.

Probably a well known "should do", but many times a forgotten "must do", is often a not well understood dietary goal; but adding fiber to your diet has many health related benefits. A common benefit is normalizing and regulating bowel function, but adding fiber can also help with:

• Weight reduction by creating bulk in the stomach, helping a dieter to feel full. It also slows digestion of the meal, leading to decreased absorption of nutrients and less hunger. Fiber also helps balance the intake of energy dense foods such as fried foods and candies. One study found that the ingestion of 14g of fibers leads to a 10%decrease in energy intake. Other studies have found that obese people eat more fatty food and thin people ingest more fiber. A final study found that in women, consumption of a low-fiber, high-fat diet was linked to the highest incidence of obesity, when compared with a high fiber, low fat diet.
  
• Managing glucose levels in diabetic patients. A study found that 5g of psyllium as a meal supplement reduced post meal glucose and insulin levels in type 2 diabetics.
  
• Lowering cholesterol levels. Psyllum husk and whole oats both contain the soluble fiber betaglucan, clinically shown to reduce the risk of coronary heart disease.
  
• Weaning from stimulant laxatives. Stimulant laxatives, while of benefit for their non physiologic and drastic action, are only intended for short-term use. Regular, long term use can lead to carcinogenic colonic changes and may lead to demise of colonic tissues. Patients chronically using stimulant laxatives should slowly introduce fiber into the diet with the goal of discontinuing use of the laxative.
  

There are two types of dietary fiber, soluble and insoluble. Soluble fiber dissolves in water and binds to cholesterol and fats aiding their elimination. Soluble forms are found in wheat, rice, leafy vegetables, peas, beans, and rhubarb. Non-soluble forms of fiber bind water in the distal colon creating bulk and also binding bile acids and carcinogens. Whole-grain cereals, breads, vegetables, and wheat bran are good sources of insoluble fiber.

It is recommended that adult Americans need to ingest 20-35g of fiber in their diet, although it is estimated that the average American only takes in 15g of fiber daily. Adding fiber to your diet can be easy by making a few simple changes such as starting the day with a high-fiber breakfast cereal with 5 or more grams of fiber listed on the box. Fiber can also be added to a variety of baked products by substituting whole-grain flour for all or half of the white flour or by adding bran cereal or unprocessed wheat bran. Switching to whole-grain breads, brown rice, and whole-wheat pasta are other easy changes. Adding cooked vegetables, such as broccoli to pasta sauce, adding beans or lentils to salads as well as a serving of fruit at every meal will all add to your fiber quota each day. The following table presents fiber amounts in common foods:

Adding fiber to the diet is important, but is advised to be done slowly over a couple of weeks as adding it too quickly may cause intestinal gas, bloating, and cramping. Products such as Beano® can help to prevent gas buildup. The slow addition of fiber allows your digestive system to adapt to the change. It is also important to add water as you increase your fiber intake as fiber will absorb water, softening the stool. Constipation can worsen, if water intake is too low. Psyllum husk powder as Fiber Clean is available on Bellevue Pharmacy's online store at the following link: http://www.bpharmacysolutions.com/pharmacy/digestive/7432.asp

1. US Pharmacist June 2006
   MayoClinic.com Dietary fiber: An Essential Part of a Healthy Diet