Fiber

Fiber is described as the indigestible compounds in carbohydrate. Components of dietary fiber are categorized on the basis of physical properties and physiologic roles as soluble and insoluble.

Soluble fiber can be dissolved in water and helps to bind together bile acids which enables it to draw cholesterol out of your blood. It helps block fat and cholesterol from food from getting into the interior wall of the intestines so it can't be absorbed. Stabilizes glucose (lowers blood sugar) and helps to remove unwanted toxins from the body. Feeds the friendly bacteria in the large intestine and keeps your gut functioning up to par.

Examples of soluble fiber are oatbran, artichokes, broccoli, cabbage,  cauliflower, squash, onions, potatoes citrus fruits, apples, dates, peaches, dried peas and beans, barley soybeans, brown rice and sesame seeds. Psyllium is a source of soluble fiber that is found in Metamucil. One cereal Kellogg™'s Bran Buds has added psyllium to its ingredient list.

Insoluble fiber cannot be dissolved in water, but can absorb it. Therefore it is a staple of weight loss programs insoluble fiber crosses out calories by speeding them through your digestive system before they can be absorbed and stored as fat. Each gram of fiber substituted for simple carbohydrate results in a 7-calorie loss. This fiber bulks up the stool and makes them pass through the intestines helping to reduce the risk diverticular disease. Insoluble fiber binds the male hormone testosterone and thereby it may reduce the risk of prostate cancer by as much as 2/3

Examples of insoluble fiber include the bran layers of cereal grains, fruits with edible skins and seeds

Whole grains include higher amounts of dietary fiber, vitamin E, minerals, phenols and phytoestrogens. Refined carbohydrates are stripped of these nutrients.

Experts agree that you need 25-35 grams/fiber/day

Cereals	All Bran ½ c	13 grams
	Fiber One ½ c	13
	Bran Buds	13
	Shredded Wheat N bran	8
	Oatmeal 1 c	4
	Raisin Bran	8
	Multi Bran Chex	7
	Wheatena 1 cup	6.5
Legumes	Kidney beans	½ c 7
	Split peas	5
	Chick peas	5
	Black beans	7 ½
	Navy Beans	8
Vegetables	Peas 1/2c	4.4
	Corn	4
	Brussel sprouts	3.4
	Potato w/skin	4.8
	Spinach	2.8
	Lettuce	trace
	Acorn Squash 1/2c	4.7
	Vegetable Juice 8oz	2
Grains	Brown rice ½ c	2.5
	Whole wheat bd	2 sl 3
	Barley 1 cup	13.6
	Quinoa pasta 2oz	7
	Wheatberry 1 cup	3.5
Fruits:	Raspberries 1 c	6
	Strawberries	4
	Peaches (fresh)	3
	Apple w/skin	4
	Banana	2.7
	Prunes (3 dried)	4
	Kiwi	3
	Pear	4
	Orange	3.1
	Blackberries 1/2c	3.1
Nuts	Sunflower seeds 1oz	4.5
	Pistachio nuts	3.1
	Peanuts ½cup	5.8
	Flaxseed 1/4c	6
	Pumpkin sd 1/4c	4.8
	Wheat Germ ¼c	4
	Almonds ¼ c	3.4

Remember when you increase your fiber to go slow to avoid gas and bloating, a little bit at a time and be sure to drink a lot of water -8-12 cups/day.

If you have diverticulosis avoid foods with indigestible particles that remain intact as they pass through the system such as nuts, seeds, and corn. These particles can irritate diverticular pockets and cause inflammation. Specific foods: berries with seeds, breads with poppy, sesame and caraway seeds. Tomato, cucumber, eggplant seeds.

Shopping Tips

BREAD- Wonder 100% Stone Ground Whole Wheat Bread, Thomas Sahara 100% Whole Wheat Pita Bread, Mestermacher Organic Whole Rye Bread, etc. Look for Whole Grain as the first ingredient and read label for grams of fiber.

CEREAL: Kellogg's Original All-Bran, General Mills Fiber One, Post Raisin Bran, General Mills Multi-Bran Chex, Post Shredded Wheat, Kashi Seven Whole Grains and Sesame. Bran-rich breakfast cereals and breads contain both soluble and insoluble fiber. Choose cereal with at least 5 grams of fiber per serving. Watch out for excessive fat, sugar or salt.

PASTA: Hodgson Mill Whole Wheat Spaghetti, Eden Farm Kamut Spirals, Whole Wheat Semolina Chiccciole, DeBoles Whole Wheat Penne

RICE AND OTHER GRAINS: Kraft Minute Brand Instant Brown Rice, Success Rice 10 Minute Brown and Wild Mix, Lundberg Wehani Naturally Aromatic Brown Rice, 100% Pure Roasted Buckwheat Kasha. HO Instant Oatmeal

SNACKS: Health Valley Roasted Garlic Crackers, Triscuit Reduced Fat Baked Whole Wheat Crackers, Wasa Original Hearty Rye Crispbread, Health Valley Biscotti Amaretto Cookies, Tree of Life Fig Bars, New Morning Organic Whole Wheat Honey Grahams.

This is only a sampling, by no means complete

Bottom Line

• Instead of white eat whole wheat, whole grain exclusively.
• Start the day with high fiber cereal. Look for cereal with at least 5 gms/serving.
• Use whole-wheat pasta instead of regular.
• Instead of white rice try Texmati, wehani or brown rice or use bulgar, wheat berries, kasha, buckwheat, quinoa.
• Look for whole grain snacks.
• Check out natural food and health stores.
• Fiber- rich whole grain intake is associated with a lower risk of obesity, ischemic heart disease, breast cancer and diabetes.

Donna Tinnerello, MS, RD, CD/N Updated June 2000

Donna Tinnerello MS, RD,, CD/N is registered dietitian with more than 10 years experience in HIV and nutrition. She works in lower Manhattan at Cabrini Medical Center, the community and in private practice.. Her subspecialties are cardiovascular, renal, gastrointestinal disease, diabetes and weight loss. Donna is available for private consultation by referral only.