Fiber

By Hklbrries

A long way from being called merely "roughage," fiber has become a superfood ingredient boasting a range of health benefits. One study examined fiber consumption in more than 388,000 adults, ages 50 to 71 years, ove a nine-year period. It found that higher fiber intake was associated with multiple health benefits, including a lower risk of death from cardiovascular, infectious and respiratory diseases.

Fiber, the substance in plant foods that passes through the body undigested, is usually characterized as soluble or insoluble. Soluble fiber partially dissolves in water to form a gel-like (viscous) texture. Found in foods such as oatmeal and oat bran, nuts and seeds, beans and legumes, as well as some fruit (e.g., apples, pears), this kind of fiber can reduce cholesterol. Insoluble fiber (also known as roughage) is the gritty type found in wheat bran, corn bran, flaxseeds and some vegetables and fruit (especially skins). These fibers don't dissolve, but bulk up by binding with water to help promote regularity.

But within these broad categories, science is discovering a variety of fiber sources and functions. "I like to call fiber a multi-tasker in your body," says Sari Greaves, spokesperson for the American Dietetic Association (ADA). "Fiber has the ability to bind cholesterol, speed intestinal transit time to protect against cancer and constipation, and benefit digestive health."

Trouble is, not many folks are taking advantage of fiber's perks. The national average intake of dietary fiber is only about half of the recommended 25 to 38 grams. American dietary guidelines also recommend that adults eat at least half of their grains as whole grains (three to five servings), as fiber from whole grainis is the most beneficial.

Whole grains mean that the entire grain is intact, and that nothing has been stripped. "Whole grains contain three layers," explains Greaves. "The bran (outer fiber-rich layer) contains protein, minerals and B-vitamins. The endosperm (middle layer) contains energy-yielding starch, some protein, iron and very small amounts of B-vitamins. And the endoderm (inner layer) contains a goldmine of vitamins including vitamin E; B-vitamins such as folate; minerals, including potassium, magnesium, selenium and iron; and phytosterols, which are plant hormones that lower cholesterol."

Different fibers, different perks:

As science unravels fiber's properties, new benefits are being reported.

"We know now that fiber does much more than promote regularity. Newer information tells us about how other properties of fiber can affect satiety and metabolic factors," says Britt Burton-Freeman, director of the Center for Nutrition Research at the Institute for Food Safety and Health in Illinois.

For example, beta-glucan, a soluble fiber in oat bran, oatmeal, oat flour, barley and rye, may help to fight heart disease and lower cholesterol. "Oat bran, the isolated outer layer of the oat kernel, is the most concentrated source of beta-glucan and contains antioxidants. It also helps keep you full and thereby regulates appetite," says Greaves.

Preliminary findings from the University of Illinois showed that soluble fiber reduces inflammation associated with obesity-related diseases and boosts immune function. Researchers hope that fiber may offset the effects of obesity on health.

Other research has shown benefits such as increased bone strength and blood glucose control from soluble corn fiber and soluble fiber dextrin.

Different fiber sources:

There's also good news for those who've eschewed fiber's signature cardboard texture and taste: You don't have to get your fiber from bran flakes alone anymore. Fiber's growing reputation for being healthful has led to a boon in fiber-enhanced food products.

"Prebiotics are nondigestible substances that stimulate healthy bacteria [probiotics] growth. Think of them as food for bacteria," says Greaves. Prebiotic fibers are naturally found in whole grains, onions, some fruits, garlic, honey and leeks.

For those looking to bump up their daily fiber intake, though, "there's no need to get hung up on the source," suggests Greaves. Since experts say it's your whole daily fiber intake that counts, your best bet is to diversify your fiber portfolio - mix it up to get the widest range of benefits.

You need to consume two cups of fruits and two and a half cups of vegetables per day along with whole grains to get your fill of fiber, advised the ADA. But just try eating more plant-based foods, such as having oatmeal and fruit for breakfast, snacking on nuts and popcorn, and topping sandwiches with roasted vegetables, and you'll be on your way to meeting your daily needs.

Also, remember that too much fiber at once can produce symptoms such as gas, diarrhea, cramps and bloating. Too much fiber in general (more than 50 to 60 grams fiber daily) can also reduce your body's absorption of vitamins and minerals from food during digestion, warns the ADA. So go slow when increasing your fiber intake, and give your body time to adjust.


Fibernomics:

According to the ADA, here's what you need to ingest to get your required daily fiber intake:

25 g for women 50 or younger
21 g for women older than 50
38 g for men 50 or younger
30 g for men older than 50


Where to find fiber:

You know you should be eating more fiber, but if you're fresh out of ideas, here are a few tips from dietitian and ADA spokesperson, Sari Greaves.

Change your spread: Use hummus (a spread made from ground chickpeas and olive oil) as a sandwich spread instead of mayonnaise.

Choose whole fruit over juice: Eat fruit with edible seeds such as kiwi, blueberries, raspberries and figs for even more fiber.

Load up on legumes: Half a cup of cooked beans, peas or lentils delivers anywhere from 4.5 to nearly 10 g of fiber. So add legumes to salads, chili, stir-fries, dips or homemade tacos.

Plan vegetable-based meals: Add vegetables to sandwiches, pizza and pasta, or prepare them as a side dish.

Go from white to wheat flour products: Make sure the first ingredient on the food label is 100% whole wheat, not enriched wheat flour. You can also find whole-grain breads and crackers made from rye and oats.

Toss your peeler: Include the fiber-packed skins in mashed potatoes, cucumbers and fruit, such as apples and pears.

Ingredients

• _ _ _

Preparation

Step 1

_ _ _