The Facts On Fiber, Dietary, That Is

The most commonly perceived definition of “dietary fiber” is that it is the dry, tasteless indigestible parts of plants.  This is only partially true, as we will find out.  Dietary fiber is the contents of plant cell walls, some of which are partially digestible.  Plant cell walls vary in chemical composition and each variety acts in a slightly different way in our bodies.  Dietary fiber is generally categorized based on whether it is soluble or insoluble in water.  Both are necessary in adequate amounts to assist in the prevention of several of our “Standard American Diet” (SAD) diseases such as high cholesterol, colon cancer, heart disease, arthritis, diabetes, obesity, etc.  There have been extensive studies done by the scientific community that link our typical low-fiber diet to the increase in onset of these diseases.  As recently as the early 1900’s the typical “uncivilized” diet was almost entirely plant-based, high fiber, low in saturated fat and linked to very low incidence of these diseases.  These studies showed that, as these uncivilized people slowly became “Westernized” in their diet, the incidence of these chronic degenerative diseases, that can affect every part of the body, increased.  There are, of course, other factors that may contribute to this rise, but the “low fiber link” is undisputable.  Let’s look further into fiber – what does each type do and what are some benefits.

Insoluble Fibers

The most common, best example of a water-insoluble fiber is wheat bran.  Wheat bran contains a high level of cellulose, is insoluble in water, but can bind with water.  This property increases bowel movement size and weight, promoting regular bowels.  The cellulose can be partially broken down by bacterial fermentation in the intestines and contributes certain substances called short-chain fatty acids that nourish the cells of the intestines. 

Soluble Fibers

The most beneficial group of fiber compounds makes up the majority of the fiber in most plant cells.  These are the water soluble hemicelluloses, mucilages, gums and pectins.  A good example of a hemicellulose is oat bran, recommended by gastrointerologists for several years for its ability to promote regular bowels, but most importantly, oat bran and other hemicelluloses will help lower cholesterol.  Pectins are found in all plant cell walls and are used for their gel-forming properties in jam and jelly making.  This same property allows pectin to combine with cholesterol in the intestines, promoting its excretion.  A third group of soluble fibers is the mucilages and gums.  These are perhaps the most beneficial of all the fibers and will be discussed all by themselves!

Mucilages and Gums

These types of fiber are found in the seed portion of plants such as whole grains, beans, and nuts.  Guar gum, found in most beans, is most commonly used as a thickening or coating agent in cheese, salad dressings, soups, and skin lotion to name a few.  Konjac root, psyllium seed husk, alginates (seaweed) and Guar gum have the most gelling power of any of the other fibers. This ability to take up water found in the digestive system from the stomach to the colon has several well-documented benefits such as “normalizing” transit time, slowing the absorption of glucose, thereby keeping blood sugar levels lower, lowering blood cholesterol levels and aiding in weight loss.

1. Transit time:  Transit time is the time that a meal takes to travel through complete digestion and elimination.  Constipation is caused by a very slow transit time, up to 48 hours or more, in the colon, and is due totally to a lack of fiber in the diet.  This allows the tissues of the colon to be exposed to toxins and waste for a long period time.  Eventually reabsorption will take place, putting those poisons back into the body.  More water is allowed to be reabsorbed, making the stool (feces) small and hard, making movement along the colon more difficult.  On the flip side, rapid transit time (less than 24 hours) will not allow enough time for the absorption of vital nutrients and the reabsorption of water, resulting in nutrient deficiency, higher blood sugar (glucose is absorbed very quickly after digestion) and dehydration.  Mucilage fibers start to absorb water in the stomach and swell, creating a feeling of fullness and slowing the emptying of the stomach contents into the small intestine.  This allows the pancreas to secrete adequate amounts of digestive enzymes into the small intestine to digest all the nutrients at a more normal pace.  By the time the digested and absorbed meal reaches the large intestine, it has mixed with the gel and is large and soft enough to move along the colon easily and be eliminated in a timely fashion. 

2. Lowering blood sugar:  The slower, more gradual, emptying of the stomach slows the absorption of glucose from the small intestine into the blood stream.  This is followed by a slower release of insulin by the pancreas.  The after-meal-spike in blood sugar, especially in diabetics, is lowered because the absorption of glucose from the intestines is much more gradual.

3. Lowering cholesterol:  The soluble fibers do the best job in this area because they can take up excess cholesterol as it moves along the digestive tract.  The bound cholesterol is then eliminated in the feces. 

4. Weight loss:  When taken before meals, soluble fiber swells up to 100 times its weight, causing a sensation of fullness sooner so that fewer calories are consumed.  Also, the slower release of stomach contents holds this feeling longer as well as creating slower absorption of glucose.  Sudden high blood sugar levels result in much of the sugar being converted to fat because the cells cannot take up it all.

How To Increase Your Fiber Intake

1. Diet:  Increasing your consumption of wheat and oat bran, whole grain cereals and breads, legumes, seeds, nuts, fruits and vegetables, including sea vegetables and avoiding fried, fatty, starchy foods, meat and dairy will help increase your fiber intake. 

2. Supplementation:  Taking high quality fiber products such as psyllium husks, guar gum and pectins will help increase your fiber intake to the recommended 35 grams or more per day.  They come in bulk, tablet and pill form.  Avoid those with sugar and artificial sweeteners.  Choose natural flavors.  Supplements are not to be used as a substitute for dietary sources!

A new combination of Konjac root, alginate, and xanthan gum, called PGX has been thoroughly researched and found to give the same dose affect of 35 grams with only 3 grams.  This combination was found to lower after meal blood sugar by approximately 20% and to lower cholesterol by 15-20%.  This means that if your after meal blood sugar runs 200 mg/dl, it would lower to 160 mg/dl and that if your cholesterol runs 250 mg/dl, it would lower to 200-213 mg/dl.  This combination is available at my and other health food stores.

A few words of caution – If you have trouble swallowing or have esophagus trouble, use caution when taking fiber.  Take supplemental fiber before meals or between meals and at least 1-2 hours before or after taking other supplements or prescriptions.

Health is not everything, but without spiritual and physical health, everything is nothing. Until next time we meet – may God Bless you with good health, with a little help from you!

The information in these columns is for educational purposes only and not to diagnose or treat any medical condition. Please consult your physician for any serious condition.

Len Rossi, ND has been a proponent of Natural Healing for 30 years. After a 25-year career as a pro wrestler, Len earned his Doctor Of Naturopathy degree in 1982 and is a Licensed Massage Therapist.