Fiber? What about it?

Most people know that fiber is important, but they usually don't know why. The general consensus is that its good for successful bowel movements,(yay!) but that's about it. Basically, fiber is a carbohydrate that is not absorbed by the body. It is only found in plants and is categorized (usually) into two categories: soluble and insoluble.
Soluble fiber is partially dissolved in water and is fermented in the stomach (that's what all the gas is about:). This is the fiber famous for its cholesterol lowering effects due to its ability to bind to bile acids and decrease their absorption. Insoluble fiber is not dissolved in water - it actually absorbs water in the digestive system causing a bulking action and eases....you know what. (It softens stool ans shortens transit time through the intestinal tract). Most foods contain both - for example, a prune has insoluble fiber (in the skin) and soluble fiber (in the pulp). There are times when you want food higher in one more than the other.

So, foods high in soluble fiber include...
legumes
oats, rye, barley
prune juice
plums
bananas
the inside of apples and pears
broccoli
inside of sweet potatoes

Foods high in insoluble fiber (better for constipation) include...
whole grain foods
nuts and seeds
potato skins
skins of fruits (ex. prune skin)

So, how much fiber do we need and how does that translate to food? It is recommended by the ADA (American Dietetic Association) to eat between 20-35g of fiber per day. Well, how does that translate into the diet?

Here is a one day menu that provides MORE than the recommended amount of fiber/day.
Breakfast: 1/2 cup of sugar cereal (ex. frosted flakes) and 1/2 cup bran flakes with skim milk and a banana = 8g fiber
Lunch: Peanut butter and jelly sandwich on whole wheat bread, 2 oz of wheat thin crackers, and an apple = 13.5g fiber
Dinner: 1/2 cup whole wheat pasta with 4 oz. grilled chicken breast and marinara sauce = 12g fiber
Late night: 2 glasses of wine and 3 pieces of dark chocolate = ok, no fiber, but still awesome!!!
Total fiber intake for the day = 33.5g fiber

If you don't eat foods that are typical fiber sources, than you may want to look into fiber products - like fiber bars or supplements. However, natural sources are always going to be better. Plus, you reap the benefits of all the other nutrients those foods contain.

Talk about some successful bowel movements!!!

Resources:
Harvard School of Public Health (2010). The nutrition source fiber. www.hsph.harvard.edu