Something to Chew On

Fiber is where it’s at for those who want to slim down and stay healthy. Sonia Vega-López reports.
 

With the evolution of food technology a huge variety of processed foods have been introduced into our modern diet, slowly replacing natural, unrefined foods. These days we are used to eating the “white” versions of bread, rice and other cereal products. 

While very palatable due to their soft texture, those products lose an important natural ingredient during processing: fiber. Among other sources listed below, fiber is abundant in cereal husks. When husks are removed to produce refined cereal products, the fiber also is removed.

Nutritionally speaking, dietary fiber is a form of carbohydrate found in plant foods that cannot be broken down by the human digestive system and passes through the body virtually intact. This is associated with several health benefits.

Aids in weight control. Because it is not digested, fiber provides very few calories. It also provides bulk. This increases satiety and therefore prevents overeating, especially when meals are eaten slowly. In other words, fiber-rich foods are more filling, so people tend to eat less. Fiber-rich foods generally require more chewing time, which also gives your body more time to register when you are no longer hungry. Fiber-rich foods tend to make a meal stay longer in your body, so you stay full longer. Fiber may also slow the absorption of calorie-dense dietary fat.

Improves intestinal health. Eating a diet rich in fiber is associated with having fewer intestinal problems such as constipation, irritable bowel syndrome, appendicitis and hemorrhoids. In part, this is attributed to its bulking effect because fiber absorbs water and makes stools softer and easier to pass. Some studies also suggest that a diet rich in fiber helps prevent cancer of the large intestine (colon cancer).

Helps lower blood cholesterol. Some types of dietary fiber, the so-called soluble fibers, can help lower blood cholesterol levels, particularly LDL cholesterol (the “bad” cholesterol). These fibers are present in foods like oatmeal, barley, beans and fruits, and in psyllium, commonly used as a fiber supplement.

Assists in controlling blood sugar and diabetes. One of the challenges for people with diabetes and pre-diabetes is preventing their blood sugar (also called glucose) from rising out of control. Dietary fiber helps control blood sugar levels because it slows down the digestion and absorption of foods that provide carbohydrates and sugar. Therefore the amount of sugar entering the bloodstream does not peak as high as when eating foods with no fiber. This is also beneficial in preventing the development of type 2 diabetes.

As mentioned above, fiber is abundant in unrefined plant foods, such as whole grains, as well as in vegetables, fruits, beans, nuts and seeds. There are several tasty strategies you can follow to increase your fiber consumption, which will also help you eat more vitamins and minerals.

- Increase your fruit and vegetable intake.
- Eat brown rice instead of white rice.
- Eat whole-grain bread, crackers and pasta instead of their white counterparts.
- Substitute fruits or vegetables for snacks like chips and cookies.
- Avoid peeling fruits and vegetables with edible peels. The peel is especially rich in fiber.
- Eat whole fruits instead of fruit juice.
- Add beans to soups, stews and salads.

Be creative! Remember that healthy and nutritious food can also be delicious. Speak with your doctor or dietitian if you have any questions.

+ Illustration by Lucynda Gunadi

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