Increase The Fiber, Decrease The Strain

by Dr. Brett L. Lukert, DC

It should come as no surprise to hear that our dietary intake needs to include more fiber on a daily basis. We have been hearing for years how this is important to regulate our digestive tract, lower our risk for colon cancer and decrease our cholesterol levels.

What is surprising, however, is how many Americans seem to be proud of having the best "bathroom libraries" in the world. If we think it is necessary to reserve enough time to read the newspaper cover to cover while on the commode, this is probably a good indicator that we need more fiber in our diet! For these reasons, I think it is worth reviewing the significant health benefits of increasing our fiber intake.

Fiber is absolutely one of the most important nutrients to incorporate into our diets. We should strive to get approximately 30 grams, or just over an ounce, of fiber every day. Fiber is found mainly in plant food and is not present in animal products. Since it cannot be digested, it is what's left over after the sugars, starches and vitamins have been absorbed by our intestines.

There are two main types of fiber: water soluble and water insoluble. Insoluble fiber is found in whole grains and vegetables. It is what keeps our digestive tract regular by providing the "roughage" necessary to keep undigested food moving quickly through the intestines. Insoluble fiber maintains regularity by decreasing constipation and irritable bowel syndrome, which in turn reduces our chances of developing colon cancer.

The second type of fiber is water soluble. Excellent sources of water soluble fiber include oats, beans and fruits. Its function is to bind to cholesterol and remove it from the body, which is why it helps lower our cholesterol levels and reduce our risk of heart disease. Ideally, we need to combine two servings of each type of fiber every day with plenty of water. The water will improve absorption and maintain lubrication in the colon.

Increasing our fiber is not a temporary remedy that should be discontinued once symptoms have subsided. It is a lifestyle change that can produce remarkable changes if we decide to substitute more fruits, vegetables, nuts and whole grains for fast foods, saturated fats and pasta or breads made with white flour. Doing this on a consistent basis will not only decrease the time and effort in the restroom but will also help us be healthy, live healthy and stay healthy!