Understanding Fiber: Health Benefits of a Fiber-Rich Diet
I find it interesting that the sound of
a sneeze elicits the words “Bless
You”, however, the sound of a fart
elicits laughter, and can cause
people to leave a room. Both are
natural body functions, yet they
bring about vastly different
responses. Farting can tell you a lot
about your digestive health. It is a
sign that you are getting adequate
fiber in your diet, or perhaps need to
include additional sources of fiber.
Fiber is a complex carbohydrate
found in plant cell walls. There are
two types of dietary fiber, soluble
and insoluble. Soluble fiber controls
hunger by slowing digestion and the
absorption of nutrients, increasing
satiety (feeling of fullness). Foods
containing soluble fiber tend to have
a low caloric content, helps maintain
healthy cholesterol levels, reduces
the risk of heart disease, regulates
blood sugar levels to reduce risk of
insulin resistance or diabetes,
reduces your risk of cancers such as
colorectal and breast, supports
bowel function and regularity,
reduces development of
hemorrhoids, increases immunity,
improves brain function, binds to
toxins such as lead and mercury so
they can be eliminated from the
body, assists in balancing hormone
levels by removing excess estrogen,
and bolsters gut health by increasing
the number and balance of healthy
gut bacteria, creating a healthy
microbiome. Foods containing
soluble fiber include oats, barley,
nuts, chia seeds, flaxseed, kidney
beans, black beans, lima beans,
garbanzo beans, peas, turnips,
Brussels sprouts, broccoli, sweet
potatoes, apples, carrots, avocados,
pears, apricots, and citrus fruits.
Insoluble fiber does not dissolve in
water. It adds bulk to stool,
assisting the passage of food and
waste products through the digestive
system, reducing constipation by
improving bowel regularity and
transit time. Insoluble fiber is found
in whole grains, wheat bran, high
fiber breakfast cereals, high fiber
breads, whole wheat pasta, barley,
nuts, seeds, beans, green beans,
carrots, celery, cauliflower,
zucchini, corn, dark green leafy
vegetables such as kale and spinach,
kiwi fruit, grapes, raspberries,
blackberries, raisins, and prunes.
As fiber passes through the large
intestine, it encounters normal
bacteria that aid in digestion. As
bacterial metabolism occurs, gas is
produced as a byproduct. If too
much fiber is consumed it can cause
bloating, cramping, and flatulence
causing discomfort to first
responders during calls, training
exercises, workouts, and while
performing work-shift
responsibilities. In addition,
undigested fiber increases stool
mass and volume, as well as pulling
water into the large intestine. The
feeling of heaviness, and possible
complications with diarrhea or
constipation result in discomfort,
decreasing optimal work
performance. Foods high in fiber
are good for your health, however
adding too much fiber too quickly
can promote intestinal gas, bloating,
and cramping. Fiber should be
increased slowly over a few weeks.
This allows the natural bacteria in
your digestive system to adjust to
the change. It is important to drink
plenty of water as fluid is necessary
to assist in pushing fiber through the
digestive tract.
Suggestions on how to increase
fiber in your diet:
1. Include a high fiber cereal (5 or
more grams per serving) for
breakfast. Add nuts and berries to
further increase the fiber content.
Choose cereal with “whole grain” as
the first ingredient, and 20% or
higher of the Daily Value (DV) for
fiber.
2. Consume at least half of your
grains as whole grains (oatmeal,
brown or wild rice, bulgur, quinoa,
barley, buckwheat, corn, millet).
3. Choose whole grain bread or
tortillas with at least 3 grams of fiber
per serving.
4. Snack on fresh fruit (include
edible skins), raw vegetables,
popcorn, nuts, whole grain crackers,
dried fruits. Monitor your portion
size when choosing nuts and dried
fruits as they are high in calories.
5. Add fiber to baked goods
(berries, nuts/seeds, dried fruit,
whole grain/wheat flour, oats, oat
bran or wheat bran).
6. Add leafy greens and the edible
skin on fruit when making
smoothies.