Return to Main Menu

High fiber diet helps digestive system by Sarah Conrad Dietetic Intern We have all heard the expression “an apple a day keeps the doctor away.” The same is true regarding daily fiber intake. Apples—and other plant foods—contain dietary fiber, which is a carbohydrate that the human digestive tract cannot digest. Consuming a diet adequate in dietary fiber will not only help maintain a healthy digestive system, but also aid in controlling blood sugar, reducing cholesterol levels, and aid in weight loss and maintenance.   Fiber can be divided into two types, insoluble and soluble. Insoluble fiber is the woody part of a plant that is commonly referred to as “roughage,” whereas soluble fiber is able to dissolve in water where it thickens to form a gel. Both types are needed in a balanced diet to maximize the health benefits of fiber.   “Many diets fall short of meeting the 20 grams to 35 grams of fiber per day the American Heart Association recommends. The average daily fiber intake in the United States is only 12 to 14 grams,” said Dana E. King, M.D., professor in the Department of Family Medicine and expert on fiber and inflammation.     Increasing the amounts of whole grains, bran, beans, fruits and vegetables are excellent ways to add fiber to your diet. Consider these facts: one slice of white bread contains less than one gram of fiber, whereas one slice of whole wheat bread has approximately 3 grams. Replacing pasta with whole grain pasta or white rice with brown rice is another way to bulk up your diet with fiber.   Fruits and vegetables are an excellent source of fiber, especially with the skin left on, which boosts fiber content even more. Leaving the skin on an apple, for example, adds almost one gram of fiber more than eating an apple without the skin.   Increasing dietary fiber content is one step toward healthy eating, but do not try to do too much at once. Go slowly and give the body time to adjust to the increased fiber. Going too quickly can cause gas, diarrhea and other types of gastrointestinal discomfort. Always remember to drink adequate amounts of water when increasing fiber intake. Fiber can help relieve constipation, but can also cause constipation if a person does not drink enough water.   So, next time you reach for that apple, or a slice of whole grain bread, the doctor and a few extra pounds will likely stay away.     Friday, Dec. 8, 2006 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Island Publications at 849-1778, ext. 201.