high fiber diet information

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High Fiber Diet

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PurposeDietary fiber is the part of a plant that provides and maintains plant's structure. Cellulose,hemicellulose, polysaccharides, pectins, gums, mucilages, d lignins are dietary fibers. These fibers areunrelated chemically, however, they all have one thing in common -- they can't be digested by thehuman body. For this reason, they can help correct disorders of the large intestine (colon), and keep itfunctioning normally. Therefore, it is important to increase the amount of fiber in the diet.Function of The ColonThe main job of the colon is to complete the digestion process. This occurs by removing excess waterfrom food wastes entering from the small intestine. When wastes pass through the intestines too quickly,not enough water is absorbed. Watery stools and diarrhea are the result. In contrast, if the passage ofwaste is too slow, too much water is absorbed. This results in hard stools and constipation, which oftenleads to straining. These simple problems occasionally lead to more serious disorders.The Importance of Dietary FiberFiber (also called roughage or bulk) promotes the wavelike contractions that keep food moving throughthe intestine. Also, high-fiber foods expand the inside walls of the colon. This eases the passage ofwaste. Fibrous substances pass through the intestine undigested. They also absorb many times theirweight in water, resulting in softer, bulkier stools.Studies show that rural Africans, who eat diets high in fiber, eliminate food waste in one-third the time ittakes people from urban westernized cultures. Their stools are larger and softer. Because of the greaterbulk and speed of foods through the digestive tract, it is believed that harmful substances are also sweptout before they can cause problems. In fact, these rural people have fewer ofthe digestive tract diseasesthat plague Western man. It is thought that this may be related to the nature of their diet.A high-fiber diet causes a large, soft, bulky stool that passes through the bowel easily and quickly.Because of this action, some digestive tract disorders may be avoided, halted, or even reversed simplyby following a high-fiber diet. A softer, larger stool helps prevent constipation and straining. This canhelp avoid or relieve hemorrhoids. More bulk means less pressure in the colon, which is important in thetreatment of irritable bowel syndrome and diverticulosis (defects in the weakened walls of the colon). Inaddition, fiber appears to be important in treating diabetes, elevated cholesterol, colon polyps, andcancer of the colon.Nutrition FactsAs long as a balanced selection of foods from each of the basic food groups is chosen, the High FiberDiet is nutritionally adequate. Some studies indicate that excessive intake of certain dietary fiber sourcesmay bind and interfere with the absorption of the following minerals: calcium, copper, iron, magnesium,selenium, and zinc. However, there appears to be no problem for those adults who follow a balanced,regular diet. Occasionally, a physician may prescribe supplements.The Use of Fiber in the Irritable BowelIrritable bowel syndrome (IBS) is one of the most common disorders of the lower digestive tract. Thereis no disease present with IBS, but it creates bothersome symptoms such as altered bowel habits --constipation, diarrhea, or both alternately. There may also be bloating, abdominal pain, cramping, andspasm. An attack of IBS can be triggered by emotional tension and anxiety, poor dietary habits, andcertain medications. Increased amounts of fiber in the diet can help relieve the symptoms of irritablebowel syndrome by producing soft, bulky stools. This helps to normalize the time it takes for the stool to

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pass through the colon. Liquids help to soften the stool. Irritable bowel syndrome, if left untreated, maylead to diverticulosis of the colon.Fiber and Colon Polyps/CancerColon cancer is a major health problem. This disease is most common in Western cultures. Most coloncancer starts out as a colon polyp, a benign mushroom-shaped growth. In time it grows, and in somepeople it becomes cancerous. Colon cancer is usually always curable, if polyps are removed when foundor if surgery is performed at an early stage. It is now known that people can inherit the risk ofdeveloping colon cancer, but diet may be important, too. There is a very low rate of colon cancer inresidents of countries where grains are unprocessed and retain their fiber. The theory is that in theWestern world, cancer-containing agents (carcinogens) remain in contact with the colon wall for alonger time and in higher concentrations. So, a large bulky stool may act to dilute these carcinogens bymoving them through the bowel more quickly. Less carcinogenic exposure to the colon may mean fewercolon polyps and less cancer.Fiber and DiverticulosisProlonged, vigorous contraction of the colon, usually in the left lower side, may result in diverticulosis.This increases pressure causing small and eventually larger ballooning pockets to form. These pocketsusually cause no problems. However, sometimes they can become infected (diverticulitis) or even breakopen (perforate) causing pockets of infection or inflammation of the sac lining the abdomen (peritonitis).A high-fiber diet may increase the bulk in the stool and thereby reduce the pressure within the colon. Byso doing, the formation of pockets is reduced or possibly even stopped.Some professionals recommend restricting the following foods in diverticulosis diets: nuts, poppy seeds,caraway seeds, rye seeds, popcorn, crunchy peanut butter, corn, cucumber, and squash; as well as fruitsand vegetables with seeds such as strawberries, figs, and tomatoes. However, there has never been anymedical proof that these foods are injurious. Many gastroenterologists allow and even encourageconsuming these foods, depending on an individual's tolerance.

Fiber, Cholesterol and GasInsoluble fiber is found in wheat, rye, bran, and other grains.It is also the fiber found in most vegetables. Insoluble fiber means it does not dissolve in water. Italsocannot be used by intestinal-colon bacteria as a food source, so these beneficial bacteria generally do notgrow and produce intestinal gas.Soluble fiber, on the other hand, does dissolve in water forming a gelatinous substance in the boweLSoluble fiber is found in oatmeal, oat bran, fruit, psyllium (Metamucil, Konsyl), barley, and legumes.Soluble fiber, among its other benefits, seems to bind up cholesterol allowing it to be eliminated with thestool. If enough is removed it can lower the blood cholesterol 10-15%.The down side of soluble fiber is that it can be metabolized by gas forming bacteria in the colon. Thesebacteria are harmless but for those who have an intestinal gas or flatus problem it is probably best toavoid or carefully test soluble fibers to see if they are contributing to intestinal gas. Whenever possible,both soluble and insoluble fiber should be eaten on a daily basis.A Dietary Fiber Supplement May Be HelpfulSome people don't tolerate fibrous foods well. If you can't consume enough fiber in your diet alone,certain stool softening and bulking agents are available. These products absorb water and produce thebulk necessary for the digestive tract to perform naturally. They help create a soft and well-formed stool.

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For this reason, they can be very useful in preventing and treating digestive tract disorders. Metamucil,Konsyl, and Per Diem Fiber are such products. These contain psyllium mucilloid and come from theseed of the psyllium plant. Citrucel (hemicellulose) and FiberCon (polycarboxisal) are other bulkingagents that can also be used.

1 Special ConsiderationsTo improve your diet, add foods that contain more dietary fiber. You can include some orall of the following:1. Whole-grain foods (such as bran cereals) and breads (those made with whole wheat

grains).2. Fresh fruits (including the skin and pulp).3. Dried or stewed fruits (such as prunes, raisins, or apricots).4. Root vegetables (such as carrots, turnips, or potatoes).5. Raw or fresh vegetables, such as cabbage. (Lettuce is actually low in fiber.)

Eating bran cereal in the morning is often the easiest way to obtain fiber. All-Bran, 100%Bran, Bran Buds, oat bran, oatmeal, and Raisin Bran are some of the high-fiber cerealspresently available. Bran can cause rumbling intestinal gas and even some mild cramping,so it should be eaten in small amounts at first. The amount can be increased as the bodygets used to it. The goal should be one to two large, soft, formed stools a day.You should also try to follow these dietary rules:

1. Drink plenty of liquids, including fruit or vegetable juices and water. Drink at leastsix cups of water or fluid a day.

2. Eat slowly. Chew your food thoroughly. This allows the saliva and digestive juicesof the stomach, liver, and pancreas to break down food more easily. Itmay also helpprevent problems from developing in the lower digestive tract.

3. Eat your meals at regular intervals.

Fiber Contents of FoodsGoal (25 to 35 grams per day)Common servings of foods containing dietary fiber are shown below. Increase your intake by includingfiber from all sources. (Foods from meat and dairy groups are not good sources.) Foods that are goodsour f fib I . 11 I . f:es 0 1 er are a so typica rv ow In at.I Food II Serving Size II Fiber (gm) I

ICereals: IIAll-Bran I I 1 /3 cup I I 8.5 IIBran Buds I I 1 /3 cup II 7.9 IIBran Chex II 2/3 CUE II 4.6 IICheerios

"1 114 cup II 1.1 I

IComBran 1 1 2/3 cup II 5.4 IICom Flakes I I 1 114 cup II 0.3 IICracklin' Bran

"113 cup II 4.3 I

II

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IC rispy W heats n ' R aisin s II 3/4 cup II 1.3 II[40% Bran II 3/4 cup II 4.0 IIF ro ste d M i ni -W h ea ts II 4 biscuits II 2.1 IIG ra ham C ra ck os II 3/4 cup I I 1.7 IIG ra pe N u ts II 114cup II 1.4 IIH eartlan d N atu ral C ereal II 1/4 cup II 1.3 IIH on ey B ran II 7/8 cup I I 3.1 IjMos t I I 2/3 cup II 3.5 IIN u tr i-G r ain , b arl ey II 3/4 cup II 1.7 IIN u tri-G ra in , c om I I 3/4 cup II 1.8 IIN u tri-G ra in , ry e II 3/4 cup I I 1.8 IIN u tri-G ra in , w h ea t II 3/4 cup II 1.8 I1100%Bran II 112cup II 8.4 I1100%N atural C ereal I I 1/4 cup II 1.0 IjO atm eal, (cooked regu lar, qu ick , or instan t) II 3/4 cup I[ 1.6 IjRai si n B r an -t yp e I I 3/4 cup II 4.0 IjR ic e K r is p ie s II 1 cup I I 0.1 II S hred ded W h eat II 2/3 cu p II 2.6 IISpecia l K II 1 1/3 cup II 0.2 IIS ug ar Sm ac ks II 3/4 cup II 0.4 IITasteeos II 1 114 cup II 1.0 II ITotal II 1 cup II 2.0 IIWhea t Chex II 2/3 cup II 2.1 IIWheaties II 1 cup II 2.0 I]W heat n ' R aisin C hex I[ 3/4 cup I I 2.5 [IW h ea t g erm II 114cup II 3.4 II Food I[ Serv ing S ize [I Fiber ( gm) IIV eg eta ble s (c oo ke d): IIA sp arag us, cu t II 112cup II 1.0 IIB ean s (strin g, g reen ) II 112cup I I 1.6 IIBroccoli II 1 1 2 cup I I 2.2 IIB r us se ls s pro u ts I I 1/2 cup II 2.3 IIC ab bag e (red , w hite) I I 1 1 2 cup II 1.4 IICarrots II 1/2 cup II 2.3 IICauliflower I I 112cup "

1.1 IIC om , c an ne d I[ 1/2 cup "2.9 I/K a le l ea ve s II 1/2 cup II 1.4 I

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IParsnip II 1 /2 cup I I 2 . 7 IjPeas II 1 1 2 cup II 3 . 6 IIP otato (w ith skin ) II 1 II 2 . 5 IIP otato (w itho ut sk in ) II 1 _ II 1 . 4 IiSpinach II 1 1 2 cup II 2 . 1 IIS qu ash , su mm er II 1 1 2 cup 1 1 1 . 4 II Swee t p o ta to e s II 1 1 2 1 1 1 . 7 IjTurnips II 1 /2 I I 1 . 6 IIZucch in i II 1 1 2 cup I I 1 . 8 Ij Food II Serv ing S ize II F iber (gm ) I[V eg etab les (raw ): II Be an s pr ou ts II 1 /2 cup II 1 . 5 II C ele ry , d ic ed II 1 1 2 cup 1 1 1 . 1 IjCucumber II 1 /2 cup II 0 . 4 II Le ttu ce , s lic ed II 1 cup II 0 . 9 IIM u sh ro om s, s lice d II 1 1 2 cup I I 0 . 9 IIO nio ns , s lic ed II 1 /2 cup II 0 . 9 !IP epp er, g ree n, slic ed II 1 1 2 cup I I 0 . 5 IISpinach II 1 cup II 1 . 2 IITomato I I 1 II 1 . 5 II Food II Serv ing S ize II F iber (gm ) IIFruits: IIA pp le (w ith skin ) I 1 j 3 . 5 IjA pp le (w ithou t skin ) I 1 I 2 . 7 IIApricot I 3 I 1 . 8 IIA pr ic ot, d rie d II 5 halves II 1 . 4 Ijbanana I 1 I 2 . 4 IIBlueberries II 1 1 2 cup II 2 . 0 IICantalou:ee II 1 /4 melon II 1 . 0 IIC he rrie s, sw e et II 1 0 II 1 . 2 IIGrapefrui t II 1 1 2 II 1 . 6 IIGrapes II 20 I I 0 . 6 IIOrange I 1 II 2 . 6 IjP each (w ith skin ) I 1 I 1 . 9 IIP each (w ithou t sk in ) I l 1 I I 1 . 2 IIP ea r (w ith sk in) II 1I21arge II 3 . 1 I

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IP ear (w ith out sk in ) II 1 /2 large II 2 . 5 IIPineapple II 1 /2 cup II 1 .1 II Plum s, d am s on I 5 II 0 . 9 IIPrunes I 3 II 3 . 0 IIRais ins II 1 /4 cup II 3 . 1 IIRaspberries II 1 /2 cup I I 3 . 1 IIStrawberries II 1 cup II 3 . 0 IIWatermelon I I 1 cup 1 1 0 . 4 I[ Food II Serving Size II Fiber (gm) IlLegumes: ,IB aked beansltom ato sauce I I 1 /2 cup II 8 . 9 IID rie d b ea ns, co ok ed I I 1 1 2 cup II 4 . 7 IIK idney beans, cooked II 1 /2 cup II 7 . 3 IlL e ntils , c oo ke d II 1 /2 cup 1 / 7 . 3 IIL im a beans, cooked I I 1 /2 cup II 4 . 5 I!N avy beans, cooked I I 1 /2 cup II 6 . 0 II Food II Serving Size II Fiber (gm) IIBreads: IIBagels II 1 II 0 . 6 I!B ra n mu f fi ns II 1 II 2 . 5 IIC racked w heat b read "

1 slice I I 1 . 0 I[C risp ry e b re ad II 2 crackers I I 2 . 0 I(C risp w heat bread I I 2 crackers II 1 . 8 II Fr en ch b re ad II 1 slice II 0 . 7 II It al ia n b re a d II 1 slice I I 0 . 3 IIM ixed gra in b read I I 1 slice "

0 . 9 IIO a tm e al b re ad II 1 slice I I 0 . 5 I!P it a b read II 1 piece II 0 . 4 IIP um pemick el brea d II 1 slice II 1 . 0 IIR ai si n b re a d I I 1 slice II 0 . 6 IIWh ite b re ad II 1 slice II 0 . 4 I!W hole w heat b read / I 1 slice I I 1.4 II Food I I Serving Size II Fiber (gm) IIPastaand rice: IIMacaron i I I 1 cup I I 1 . 0 I

II II I

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[Rice,brown [[ 1 /2 cup [[ 1.0 [[Rice,polished [1 112cup [1 0.2 I1Spaghetti, regular [[ 1 cup [I 1.1 IISpaghetti, wheat I I 1 cup I I 3.9 II Food I I Serving Size [ I Fiber (gm) I1Juices: I[Apple I I 1 /2 cup I I 0.4 IIGrapefruit I I 1 /2 cup I I 0.5 [IGrape I [ 1 /2 cup I I 0.6 [IOrange II 1 /2 cup I I 0.5 I[Papaya I [ 1 /2 cup I I 0.8 [I Food 1 1 Serving Size II Fiber (gm) IINuts: IiAlmonds I I 10 nuts [ [ 1.1 [[Filberts I[ 10 nuts I I 0.8 [IPeanuts I I 10 nuts I I 1.4 I!Lentils, cooked I [ 112cup [ I 7.3 IILimabeans, cooked II 1 /2 cup II 4.5 IINavy beans, cooked I[ 1 /2 cup I[ 6.0 I

I Sample Menu II Breakfast II Lunch [I Dinner I

grapefruit 1 /2 vegetable soup 1 cup garden salad: oatmeal 3/4 cup lean hamburger patty lettuce 1 cup raisins 2 Tbsp 302 cucumber 118 cup whole wheat toast 2 multi-grain bun 1 tomato 112 medslices tomato 2 slices bean sprouts 118 cup margarine 2 tsp lettuce salad dressing 2 Tbsp jellyljam 2 Tbsp baked beans 112 cup broiled chicken 3 02 skim milk 1 cup medium apple 1 brown rice 112 cup coffee 3/4 cup oatmeal cookie 1 broccoli with skim milk 1 cup cheese sauce 112 cup pumpernickel bread 1 slice

margarine 1 tsp strawberries 112 cupwith plain low-fat yogurt112cup skim milk 1 cupI Snack I

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b ran m uffin m arg arin e 1 ts p o ran ge ju ice 1 /2 cup

I This Sample Diet Provides the Following IICalories II 2491 I IFa t II 89 gm IIPro tein II 121gm / lSodium II 3585 m g IICarbohyd ra t es II 318 gm I IFiber II 38 gm I

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