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Most of us probably remember hearing that when we younger and became constipated. “You have to eat your roughage,” which of course is fiber. It was important then and remains a necessary part of a healthy diets. What exactly is fiber and why is it so important?
Fiber is a carbohydrate that does not change very much as it passes through
our digestive system. There are two types of fiber and you need both in
your diet:
Insoluble fiber - It does not dissolve in water and can
be found in wheat bran, whole grains, oats and vegetables. This type of
fiber keeps our systems "regular."
Soluble fiber - It does dissolves in water and is found
in oat bran, oats, carrots, beans and apples. This type of fiber helps
lower blood cholesterol levels and may assist in maintaining healthy blood
sugar levels.
The average daily consumption of fiber for women should be 25 grams for
women under 50 and 21 grams for women over 50. However, the majority of
Americans consume less than half of the recommended amount.
Benefits of Fiber
- Fiber causes us to feel more satisfied because of the increased bulk
in our system. As a result, this can help us to not overeat.
- The absorption of glucose from fiber is released into the bloodstream
more slowly, which maintains a steady blood sugar level.
- Keeps the stool soft and pushes the contents of the intestines eventually
out of our bodies (which is why we become constipated when we do not have
enough fiber, or develop hemorrhoids from straining due to hard stool)
- Helps prevent colon and breast cancer
- Helps prevent constipation and hemorrhoids
- Helps prevent strokes
- Helps prevent high cholesterol
Substantial amounts of fiber can be found in foods such as:
- Whole-grain breads (avoid white bread - most of the fiber has been removed)
- Beans
- Fruits
- Vegetables
- Nuts
If you receive your fiber from eating fruits like apples or pears, eating the skin will increase your fiber intake. Many people peel apples before eating them but the skin is an excellent source of fiber as well. It is important to drink plenty of water (as we should anyway) when eating fibrous food. Many of us have probably experienced the pain of bloat and constipation when we have consumed a lot fiber but could not pass it. This is very uncomfortable and can also cause hemorrhoids from straining.
Many of us take laxatives when we are constipated. There are over-the-counter laxatives like Ex-lax and Correctal and there are also the herbal laxatives or colon cleansers that you typically find at your health food stores. It is best not to take them unless you absolutely have to because if taken too often, your system can actually become dependent on them. You may find that the only way you can have a bowel movement is to take a laxative. I have found that the colon cleansers do just that…they really cleanse your colon. ALWAYS ALWAYS ALWAYS make sure that if you take a colon cleanser before going to bed, that you do not have to go anywhere the following morning. There is nothing worse than having “to go” and you are not in the comfort of your own home. You can also have a colonic performed. I will talk more about this next month.
If you are “regular” and having bowel movements daily, you are probably on the right track. However, if you have are constantly plagued with constipation (many women are), that definitely indicates that you need to have more fiber in your diet.
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Overflowing with the same illuminating insight and graceful beauty that mark her award-winning fiction, acclaimed author Barbara Kingsolver's first foray into nonfiction details her family's year-long quest to eat only locally produced foods. It's an endlessly fascinating, frequently funny rumination on everything from the industrial food chain to turkey mating. Its fact- and recipe-filled pages are part memoir, part expos, and part passionate call to restore the American kitchen and the farms that feed it to sustainable health. USA.
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Eatingwell A delicious balance of cooking and must-have nutrition features, EatingWell is the award-winning Magazine of Food & Health. Readers find inspiration to shop smarter, cook lighter (and quicker) and dine better. Beautiful color images illustrate more than 50 never-fail, full-flavored recipes per issue for healthful everyday eating and entertaining. 
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