Dietary Fiber for Heart Health
What is fiber? - Fiber is the portion of vegetables, fruits, grains and beans that passes through our digestive tract into the large intestine almost without being digested. There are two basic types of fiber: insoluble fiber and soluble fiber, each with somewhat different effects on body function.
Good sources of insoluble fiber include: wheat bran, whole wheat products, rye, whole grains, fruits and vegetables and whole grain cereals
How much fiber should you eat? - It has been shown that soluble fiber can help reduce elevated cholesterol levels if incorporated into a low-saturated fat diet. Current recommendations advise healthy adults should eat between 20 grams to 30 grams of dietary fiber daily from a variety of food sources. About 25% (6 grams) should come from soluble fiber sources. The best way to reach your fiber intake goal is to eat more fresh fruits, vegetables, cereals, whole grain products and legumes. Food labels will list the dietary fiber content and differentiate the amount from insoluble and soluble sources.
Remember to drink 8 cups of non-caffeinated fluids daily with a high fiber diet to prevent constipation. Fiber ingredients on food labels include: barley, cellulose, fruit, bran, oatmeal, vegetable, carob bean gum, oats, whole wheat, carrageenan, pectin and whole grains
Last note - Gas and bloating caused by dietary fiber is produced by bacterial fermentation of the fiber in the gut. This fermentation and fatty acid production is thought to help reduce colon cancer. Be sure to slowly increase your fiber intake over several weeks or months. The gassy, bloated feeling associated with fiber consumption will decrease as your body adapts to a high fiber diet.
Source: Moore, M.C. Pocket Guide. Nutrition and Diet Therapy, 2nd ed. Mosby: St. Louis 1993.; Nabisco, Nutrition Counselor, November 1989. National Cholesterol Education Program, Circulation, 89(3). March 1994