Wrapping Your Diet With Fiber

When buying food at the supermarket, most people check the nutritional information for calorie, fat and carbohydrate content. While these are important factors to scrutinize, there is a perhaps even more significant, and definitely underrated, factor to consider: fiber. This nutrient provides a plethora of health benefits, depending on the type of fiber ingested.

Sadly, over the years, fiber has become a steadily decreasing part of American’s every day meals. Adjacently, obesity is on the rise in the U.S, and the blame is being placed on the wrong malefactor. When it comes to malnutrition and a poor diet, fiber may be the missing key!

There are two different types of fiber, each with its own set of health benefits.

Soluble Fiber

First, there is soluble fiber. Foods containing this type of fiber have been found to lower glucose and bad cholesterol levels. Because of the way this fiber is digested, it traps carbohydrates and slows the absorption of sugar. Research also shows that soluble fibers balances intestinal pH, which may reduce the risk of colorectal cancer. Sources of soluble fiber include beans, peas, oats, apples, carrots and citrus fruits.

Insoluble Fiber 

The second type of fiber is insoluble. This type of fiber benefits the digestive system by normalizing bowel movements and assuaging constipation. Whole-wheat products, nuts, and most leafy vegetables are excellent sources of insoluble fiber. Other sources of fiber can be used, such as a vitamin or supplement, but high fiber foods should be added to a daily diet in order to obtain the maximum health benefits.

Daily Fiber Intake

In the 1960’s, the average American was consuming 150-300 grams of fiber a day. Today, the ADA recommends a minimum of 20-35 grams per day, depending on calorie intake. If a healthy adult’s diet includes 2000 calories a day, than at least 25 grams of fiber should be incorporated into that. However, on average, Americans consume less than 50% of the recommended daily intake of fiber. Studies show that in youths, this may even be as low as 20% due to their current food choices. The FDA has allowed many manufacturers to reduce the amount of fiber in their products to almost nothing, because it prolongs the shelf life, making it more ideal for exports to other countries.

In direct correlation to the decline of fiber intake, in the past 50 years, obesity has risen over 25% in the USA. Most people believe that weight gain is caused solely by eating foods that are high in fat. This notion would be false. Sugar is actually the main culprit in the American struggle with obesity. Sugar content in food has more than doubled over the past 30 years. In order to counteract this, fiber consumption needs to increase as well. Because soluble fiber traps carbohydrates (sugar being a simple carbohydrate) and glucose, letting them pass through the body without being absorbed, it is a great tool in fighting the obesity epidemic that the running rampant through the country.

Soluble and insoluble fiber have amazing health benefits across the board. Unfortunately, fiber is slowly disappearing from food on store shelves and from dinner tables across the country. Foods containing fiber may be the key to defeating obesity in America. Fiber is a necessity when it comes to a healthy, balanced lifestyle.