Why should we eat fiber in our diet?

Let’s start with what fiber is.  I thought I knew what is was until I read a book from my daughter’s college nutrition class and then I realized all I knew was how to get fiber.  I knew you needed it to control your blood sugar because I have been diagnosed with hypoglycemia.

Here’s the nuts and bolts about fiber.  “Fiber as a class is mostly made up of polysaccharides, but they differ from starches insofar as the chemical links that join the individual sugar units cannot be digested by the human enzymes in the GI tract.  This prevents the small intestine from absorbing the sugars that make up the various fibers.”

Let’s stop there for a minute because this may be hard to understand for people like me.  Let’s define polysaccharides: molecules composed of long chains  that look like this

So in layman’s terms fiber are chains that look like this. They can’t be digested in the GI tract so our small intestines don’t absorb the sugar.  Is everyone with me so far?

“Fiber is not a single substance, but a group of substances with similar characteristics.”  Whew! I think I can understand that. Now for the hard part that scientific minds will understand. “The group is comprised of the carbohydrates cellulose, hemicellulose, pectins, gums, and mucilages, as well as the noncarbohydrate, lignin.”

Hitting the pause button so I can give you some definitions.

Cellulose: An indigestible nonfermentable straight chain polysaccharide made of glucose molecules.

Hemicellulose: A nonfermentable fiber containing xylose, galactose, glucose, and other monosaccharides bonded together.

Pectin: A viscous fiber containing chains of galacturonic acid and other monosaccharides; characteristically found between plant cell walls.

Gum: A viscous fiber containing chains of galactose, glucuronic acid and other monosaccharides; characteristically found in the exudates from the plant stem.

Mucilages: A viscous fiber consisting of chains of galactose, mannose, and other monosaccharides; characteristically found in seaweed.

I know even in the definitions there are some big words you may want to look up yourselves.

Now let’s get to the reason we should eat fiber.  Here are a few from the Mayo Clinic

  • to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means t
  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
  • Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.
  • Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or “bad,” cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.
  • Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.
  • Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you’re no longer hungry, so you’re less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less “energy dense,” which means they have fewer calories for the same volume of food.

I hope this helps and makes you want to choose food that is high in fiber.

ANSWERS to yesterdays game.

  1. Soyburger:7.5 grams
  2. Tuna Salad on Whole Wheat: 7 grams
  3. Turkey and Swiss on Rye: 4 grams
  4. PB & J: 3 grams
  5. Ham & Swiss on Sourdough: 1.5 grams
  6. Hot Dog: 1 gram

Sorry nobody guessed in the comment box of the game. No winner this time 🙁