Fancy some Dietary Fiber

Ever wonder how a cow can survive, get fat and produce milk on a diet of grass? A cow’s specialized stomach with 4 compartments can digest the cellulose in plants and use those nutrients. Unfortunately, we humans aren’t able to digest cellulose. Cellulose is just sugar molecules linked together, but we cannot break the type of bond in cellulose and therefore can’t break the molecules down small enough to absorb. The parts of plants that we eat but cannot digest are called dietary fiber. Even though we can’t absorb fiber, and it isn’t an essential nutrient, it still plays an important part in the diet. We are finding it is important in preventing or treating several diseases.

Dietary fiber can be classified as soluble or insoluble. Insoluble or non viscous fiber will not dissolve in water. It provides bulk in the intestines which helps to keep things moving along, so we do not get constipated. By moving things along it lessens the time that toxic materials may spend in the intestines. It helps to balance the acidity of the intestines.

Soluble fiber, also called viscous fiber,does dissolve in water. It forms a gel in the intestines. This can actually slow the absorption of glucose into the blood, and bind with fatty acids to prevent them from being absorbed into the bloodstream. 

Fermentable fibers are easily fermented by the bacteria that live in the colon, as the name suggests. This fermentation produces short chain fatty acids that can be metabolized for energy. This process also increases the amount of good bacteria living in the colon. Oats, barley, fruits and vegetables are fermentable, while cereal grains such as wheat and cellulose are not.

Functional fiber: The Institute of Medicine defines functional fiber as isolated, nondigestible carbohydrates that have beneficial physiological effects in humans. They may have been isolated from a natural source, or they may have been synthesized. In order to be labeled functional fiber they must have a proven health benefit. Some functional fibers include psylllium, from psyllium husks, chitin, which comes from the exoskeletons of crustaceans, and the synthetic Fructooligosaccharides, Polydextrose and polyols.

Why should you eat fiber?

• Viscous, or soluble fibers such as oats and legumes have been shown to lower serum cholesterol.
• When the carbohydrate content of two meals is equal, the presence of fiber can result in lower blood glucose levels and therefore lower insulin levels. Again this is greatest with soluble fibers.
• Fiber can prevent or treat constipation, provided you also have a good intake of fluids. You should drink 64 ounces of fluids a day.
• Studies show that dietary fiber can significantly lower your risk of coronary heart disease, through a number of different mechanisms. These include lowering blood glucose levels and insulin response, lowering blood pressure, and lowering levels of a biomarker of inflammation (C-reactive protein) that is strongly associated with cardiovascular disease. 
• Some studies show that a diet high in fiber can protect against colorectal cancer, but there are lots of conflicting studies and researchers still haven’t sorted out what types or amounts of fiber are protective, or the influence of the rest of the diet on your cancer risk.
• Dietary fiber can protect against diverticulitis, especially non-viscous fibers with cellulose, such as wheat and other whole grains.
• Adults with high fiber intakes are leaner and less likely to be obese. Fiber in a meal can make you feel fuller and stay satisfied for longer.
• Different types of fibers have been used to treat symptoms of irritable bowel syndrome.
• If you are on a gluten free diet you need to really pay attention to fiber, as you are eliminating a major source of fiber from your diet.  Along with fresh fruits and vegetables, make sure you eat plenty of gluten free grains such as rice, corn, millet, teff, amaranth, sorghum and buckwheat (yes, it’s not wheat).  This can help lower your cholesterol, which is a problem for many gluten intolerant people.

Good Sources of Fiber

• Soluble or viscous fiber: oat products, legumes, flax seeds, psyllium husk
• Insoluble or non viscous fiber: wheat bran, whole grain
• Mixture of different types of fibers: legumes, vegetables, fruits, nuts and seeds
• Fermentable fibers: oats, barley, mushrooms and yeast

 Granola

Don’t write off granola as a quirky health food from the ’70’s.  It’s the perfect food to load up with fiber rich nuts, berries and grains.  It’s also a quick breakfast or a healthy snack.  This recipe is easy to make and open to endless variations.

• 3 cups uncooked oats
• 1 cup unsweetened shredded coconut 
• 1 cup of your favorite nuts
• 1/3 cup raisins
• 1/3 cup dried cranberries
• 1/4 cup whole flax seed
• 1/4 cup chopped crystallized ginger
• 1 1/2 teaspoons cinnamon
• 1/2 teaspoon salt
• 1/4 cup honey
• 1/4 cup butter, melted

1. Combine honey and melted butter in a small bowl and mix well.
2. Combine rest of ingredients in a large bowl.  Stir in the honey mixture and mix well.
3. Bake in preheated 350º oven, for about 30 minutes, stirring every 10 minutes or so.  Remove when golden brown, and cool.

A note about ingredients:  The only really crucial ingredients in this recipe are the oats, honey and butter.  The rest can be mixed and matched according to your taste.  Real, fresh coconut is fantastic, if you can take the time to prepare it.  You can substitute any type of dried fruit or even pieces of chocolate for the raisins and cranberries.  Don’t put chocolate in until after you bake it, unless you want chocolate coated granola.  If you are on a gluten free diet make sure you buy the oats and other ingredients from a source that is labeled "gluten free".  And for pete’s sake, if you have high blood pressure leave out the salt.  Enjoy!