Let's feast on filling fiber - it does a lot of good for your body

By Injil Abu Bakar

BOSTON, Massachusetts (JP): What if you found something that promised to help you lose weight, prevent cancer, keep your heart healthy and your bowels running smoothly? You would probably be eager to buy the book or pop the pill.

But, you won't find a best-seller on the subject. It's not as flashy as phytochemicals, not as trendy as fad diets. But it has proven health benefits. What is it? It's fiber!

You probably remember hearing fiber referred to as "roughage" and recommended as a way to prevent constipation. Promoting regularity is an important function of fiber (especially for older people), but it is only one of many ways fiber contributes to good health.

The fiber, which is contained in whole grains, fruits, vegetables, and legumes (beans, lentils, and nuts), has been the mainstay of the human diet for thousands of years.

Since the beginning of the 20th century, however, Americans have been eating less and less fiber.

Today Americans consume about 11 grams a day, which is only about half of what people need. Most Americans don't get even half of the recommended 20 to 35 grams of fiber per day. Blame this on the popularity of processed and convenience foods, which are usually low in fiber.

In developing countries, like Indonesia, there may be more fiber in "traditional" diets, but in urban areas there is an increasing shift to high-fat, low-fiber meals.

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Fiber, a complex carbohydrate, is generally defined as the part of a plant that cannot be digested. Thus, it adds virtually no calories to the diet.

Fiber is only found in plant products: fruits, vegetables, beans, nuts and whole grains. Although it's your total fiber intake that's important, there are two types of fiber -- soluble and insoluble fiber -- each with significant health benefits.

Soluble fiber binds to fatty substances in your intestine, carrying them off to be excreted. This kind of fiber helps lower blood cholesterol levels and control blood sugar levels.

Good sources of soluble fiber include dried beans and peas, nuts, seeds, brown rice, oats, barley; fruits such as apples, pears, citrus varieties and strawberries; and vegetables such as carrots.

Insoluble fiber, that roughage you used to hear about, aids digestion by adding bulk and softness to your stool. This promotes regularity, preventing constipation, hemorrhoids and diverticulosis.

You will find insoluble fiber in whole wheat products, wheat and corn bran; vegetables like cauliflower, green beans and potatoes; and the skins of fruits and root vegetables.

High fiber foods are also good sources of carbohydrates, vitamins and minerals. They are usually lower in fat and calories than low-fiber foods.

This, plus the fact that they tend to make you feel full faster, makes them an essential part of any weight control diet.

Fiber also plays a role in cancer prevention. Since, a bulkier, heavier stool can pass through the colon faster, it's thought that this may help prevent colon and rectal cancer. Of course, the lower fat content of a high fiber diet is also associated with decreased rates of colon cancer.

People with diabetes may see better blood sugar control by adding fiber, especially soluble fiber, to their diet. This may decrease the need for insulin or medication.

Boosters

If you are looking for ways to increase the fiber in your diet, consider the following tips: * Eat more whole-grain bread. * Eat brown rice instead of white. * Eat popcorn instead of potato chips. * Choose whole fruits over juice. * Snack on dried fruits and nuts. * Eat fruits and vegetables with the skin on. * Eat cooked vegetables and a salad with dinner. * Substitute legumes (such as beans or peanuts/peanut butter)

for meat twice a week. * Choose a high fiber cereal for breakfast or mix a high-fiber

cereal with your favorite brand. Add some fruit. * Use whole-grain flour. * To avoid digestive problems, increase your fiber intake slowly

over several months. * Drink lots of water to keep fiber moving through your body. * Use fiber supplements only if instructed by your physician. * If you are over 65 or have had gastrointestinal surgery,

consult your physician before adding fiber to your diet.