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Fiber
- Friend or Foe?
Michael Lam, MD, MPH
www.DrLam.com
(READING TIPS: For
fast reading, scan through the topic headings in BOLD BLACK, important conclusions
in BOLD BLUE, and " Must Know " in BOLD
RED. To jump to specific sections in this article, click on the
respective LINKS in the Contents.)
| Before You Begin
Information presented here is for general
educational purposes only. Each one of us is biochemically and metabolically
different. If you have a specific health concern and wish my personalized
nutritional recommendation, write to me by clicking
here. |
Contents
Introduction
Basics of Dietary Fiber
Soluble Fiber
Insoluble Fiber
Fiber - Which Kind Do You Need?
Psyllium As the Source of Soluble
Fiber
Psyllium and Cholesterol
Psyllium and Digestive System
Function
Soluble Fiber - Friend or Foe?
Should You Take Fiber Supplements?
Introduction
Dietary fiber, formerly unrecognized
for its health benefits, has received much attention in the past decade.
It is widely accepted as playing a significant role in reducing total blood
cholesterol, thereby decreasing the risk of coronary heart disease. It has
also been credited in helping to alleviate numerous bowel disorders, including
colon cancer. Are these two hypotheses true?
Basics of Dietary Fiber
Dietary fiber can be divided into two basic groups, soluble and insoluble.
Soluble fiber dissolves in water, and insoluble fiber, as the term describes,
does not. Both soluble and insoluble fiber provide bulk in the large
intestine and encourage bowel regularity. However, there are important differences
between the two.
Soluble Fiber:
The job
of soluble fiber is to absorb water in the intestinal tract and slow down
the amount of time needed to empty the intestine. Eating these fibers makes
you feel full and may help in weight loss. These are also the fibers which are
credited with helping to lower bad cholesterol levels in the blood. Examples
of foods that contain soluble fibers include:
-
 Dried
beans and peas.
- Lentils.
- Oats.
- Barley.
- Psyllium laxatives
- Sesame seed
- Fruit, especially bananas,
apple pulp, citrus, grapes, apricots, cherries
- Vegetables, especially potatoes,
cabbage, carrots
Remember that fruits and oats are primary sources of soluble fibers.
Psyllium is the most convenient and readily available form of soluble fiber
supplementation.
Insoluble Fiber:
Insoluble fibers draw water into the intestinal tract, but rather
than slowing down digestion, they actually speed it up and increase the
amount and frequency of bowel movements. Examples of foods that
contain insoluble fibers:
- Wheat bran
- Apple and pear skins
- Peas and carrots
- Bran cereals
- Whole-grain breads
- Vegetables.
- Pears
- Toasted whole-grain breads
- Browned potatoes
Remember that vegetables and wheat bran are the primary sources of
insoluble fiber.
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