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Dietary Fiber is a Many-Splendored Thing

Posted on: Wednesday, 22 March 2006, 21:00 CST

By R.J. IGNELZI COPLEY NEWS SERVICE

Your jaw has been getting quite a workout, diligently munching on grains and greens in the hope that extra fiber might reduce your risk of colon cancer. But now that the latest research casts doubt on the connection between fiber and colorectal cancer, is it time to bring on the spongy white bread and thick, rich pudding?

Don't stop chewing.

Grandma was right: "Roughage" or fiber is good for you, and should be fundamental to any smart diet for all kinds of healthy reasons.

"There are so many other benefits to eating fiber, that people shouldn't eat it just for its effect on colon cancer," says Joan Rupp, registered dietitian and instructor at San Diego State University's department of exercise and nutritional sciences.

In mid-December, a Harvard Medical School review published in The Journal of the American Medical Association found that people reporting a high dietary fiber intake (25 to 30 or more grams daily) weren't any less likely to develop colorectal cancer than those eating 10 to 15 grams of fiber a day.

Fiber still is solidly linked with everything from preventing constipation and controlling weight to lowering cholesterol and regulating blood sugar.

But there's no need to chomp on tree bark and ingest supplements that taste like sawdust to get the fiber you need. It's found in all kinds of plants, including some of your favorite fruits, vegetables, whole grains and nuts.

Fiber is an indigestible complex carbohydrate that speeds the passage of waste products through the colon. However, not all fiber is the same. Fiber is divided into two basic types: soluble and insoluble. Each form functions differently and provides different health benefits. Soluble fiber, found in fruits, vegetables, seeds, brown rice, barley, oats and oat bran, dissolves to form a gel when mixed with liquid. It works chemically to prevent or reduce the absorption of certain substances such as glucose into the bloodstream.

Insoluble fiber, found mainly in whole grains, wheat bran, legumes and the skins of some fruits and vegetables, does not dissolve in water and acts like a sponge absorbing many times its weight in water within the intestine. It's key to promoting more efficient elimination and may alleviate some digestive disorders.

However, don't get bogged down in soluble versus insoluble. Many foods such as oats, oat bran, psyllium husk, flaxseed and some fruits and vegetables are rich in both types of fiber.

"Don't worry about which fiber you should eat," says Cheryl Rock, professor of nutrition at the University of California San Diego School of Medicine. "Just eat more of all of them."

The recommended daily allowance for fiber is 25 grams for women and 38 grams for men, though according to the U.S. surgeon general, the average American barely consumes half of this amount with an intake of only 10 to 15 grams daily.

"The RDA for fiber is very realistic and not that hard to do," Rock says.

To get adequate fiber in your diet, she offers an example of a day's fiber menu, which could include: half a cup of black beans; one-third cup of almonds; five fruit or vegetable servings; and four servings of whole grain products.

Rock urges people to read food labels, which list fiber grams per serving, to find out exactly how much fiber they're getting.

"Some of the really high-fiber cereals have half or a third of the fiber that you need all day in just one serving," she says.

While fiber supplements, such as Metamucil or Citrucel, can increase your fiber intake, it's better to get your fiber through whole foods.

"If you just take lots of fiber supplements, you only get the fiber. You're not getting the vitamin C and A and the pleasure of eating real food," Rupp says.

Nutritionists recommend adding extra helpings of fruits, vegetables, whole grains, nuts, legumes and seeds to your diet to get the needed fiber.

It not only tastes better than supplements, it's also good for you.

"Those foods that are higher in fiber are more nutrient-dense," says Donna Beshgetoor, professor of clinical nutrition at San Diego State University.

"Whole grains have many trace minerals like zinc (important for a healthy immune system and wound healing). And, some of the fruits and dark leafy greens are rich in phytochemicals (plant chemicals) which may have a role in decreasing certain types of cancer."

Source: State Journal Register

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