Do you have high cholesterol? Increase your fiber!
Do you have high blood pressure? Increase your fiber!
Are you overweight? Increase your fiber!
What is it with fiber (also known as roughage)? It seems to play a role in just about all our health problems. Well, as far as blood pressure and cholesterol go, dietary fiber binds to cholesterol in circulation and helps remove it from the body. Research has shown that for every one to two grams of daily soluble fiber intake, LDL (bad) cholesterol is lowered by one percent. On the weight control side of things, fiber increases satiety (how full you feel), aiding efforts to lose weight and/or maintain a healthy weight.
Here are four things you need to know to make dietary fiber work for you:
1. There are two types of fiber
One type is called innsoluble fiber. It remains relatively intact as it passes through the digestive system. The primary function of insoluble fiber is to move waste through the intestines and maintain intestinal acid balance.
The other is called soluble fiber is the type of fiber responsible for lowering total cholesterol and LDL (bad) cholesterol levels.
2. Sources of insoluble fiber
Fruit skins and root vegetable skins
- Vegetables (green beans, celery, cauliflower, zucchini, beets, turnips, potato skins, and dark green leafy vegetables)
- Wheat and whole-wheat products
- Wheat oat
- Corn bran
- Seeds and nuts
3. Sources of soluble fiber
- Oat and oat bran
- Legumes (dried beans and peas)
- Barley and rye
- Fruits (i.e. oranges, apples, prunes, plums, berries)
- Vegetables (i.e. carrots, broccoli, potatoes, sweet potatoes, onions)
- Psyllium husk
4. How much fiber do you need?
Shoot for 25-35 grams of dietary fiber everyday. Of this, soluble fiber should make up 15 grams. The average US dietary fiber intake is 12-18 grams/day.
If your current diet is very low in dietary fiber, don’t increase to 35 grams overnight. A sudden increase will result in gastrointestinal (stomach) distress and unpleasant side effects (flatulence and diarrhea). You want to increase your fiber intake gradually.
A final note:
Select high fiber foods, especially foods that contain soluble fiber. I once heard a gastroenterologist say he would be out of a job if everyone just ate more beans!
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Lisa Nelson RD, a registered dietitian since 1999, provides clients step-by-step guidance to lower cholesterol and lower blood pressure, so they can live life and enjoy their family for years to come. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques. She can be found on Twitter @lisanelsonrd and Facebook at hearthealthmadeeasy.