Fiber
Written by Jerry Lau and Tommy Li
You are sitting in the toilet and it has been 10 minutes since your last attempt to finish the job. Why is it so hard to empty your rectum? You are asking yourself and regret not having a rich fiber based diet. Why is fiber so important for your health? Fibers downward regulation of cholesterol, triglycerides and glucose intestinal absorption and their blood levels, with lower postprandial insulin levels, with promoting defecation, with slowing digestion, and with a feeling of fullness, thus promoting satiety and helping to curb overeating. The fiber found in fruits and legumes stimulates the growth of colonic flora which, in turn, increases the stool weight and the amount of bacteria in the stool. Having rich fiber diets encourage the growth of certain bacteria in the colon may promote a healthy intestine. Thus, you prevent or relieve hemorrhoids and decrease symptoms of irritable bowel syndrome.
There are two different types of fibers: soluble and insoluble. Most foods contain both of these fiber types but the ratio within the food varies. The soluble fibers dissolve in water and attract with each other to form a viscous gel. On the other hand, insoluble fibers do not dissolve in water. Sources of these fibers include legumes, like beans and lentils; grains, like oats and barley; fruits; seeds, like flaxseed and psyllium; vegetables, like cabbage and cucumber. Fibers include pectin, inulin, gums, dextrins and resistant starches.
Moreover, new evidence based experiments on mice suggest that fiber may be of benefit in decreasing inflammation, pain and tissue damage associated with gout (most likely by promoting the death of neutrophils). Mice placed on a high fiber diet did not show an inflammatory response to an injection of monosodium urate (MSU) crystals into the knees. In addition to the death of neutrophils, fiber may promote the removal of the dying and dead cell debris from the affected joints.
But what essentially is fiber and its function? A fiber is a type of carbohydrate which the body can not digest on its own. Fiber passes through the body and helps regulate the body’s use of sugar, keeping hunger at bay. Fiber also plays an essential role in digestion. Without enough fiber, the body can not produce the healthy stool needed for the body to pass. It is recommended that children and adults get at least twenty to thirty grams of fiber per day for good health; in this regard, Americans need more fiber PSAs as studies have found that the average American gets only about fifteen grams instead (2). Some easy ways to increase your fiber intake include switching from fruit juices to whole fruits, replacing white rice with brown rice, eating cereals with whole grains, etc.
There are a whole host of benefits to increasing your fiber intake. These benefits range from reduced risk of heart disease and constipation to reduced risk of type 2 diabetes and breast cancer. As pharmacy students we need to be able to educate patients on the benefits of fiber and encourage them to look at nutrition and diet from a perspective of health and not solely on taste.
References:
Partula V, Deschasaux M, Druesne-Pecollo N. Associations between consumption of dietary fibers and the risk of cardiovascular diseases, cancers, type 2 diabetes, and mortality in the prospective NutriNet-Santé cohort. Am J Clin Nutr. 2020 Jul 1;112(1):195-207.
https://pubmed-ncbi-nlm-nih-gov.jerome.stjohns.edu/32369545/.
“Fiber”. The Nutrition Source. Harvard T.H. Chan. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/. Accessed 2021 September 15.
Diet and nutrition play a major role in maintaining our overall health. Proper nutrition not only helps keep energy levels up but also protects us from many age-related illnesses and diseases such as heart disease, cancer, and diabetes. Nutrition is about eating a regular balanced diet, which provides the essential nutrients needed to fuel our body and maintain proper function for our brain, muscles, bones, nerves, skin, blood circulation, and immune system. By ensuring we consume a variety of nutrient-rich foods, we support our body's ability to perform optimally, reduce the risk of chronic diseases, and enhance our quality of life as we age.
There are two major classes of nutrients in food: macronutrients and micronutrients. Macronutrients consist of carbohydrates, protein, and fat. These nutrients provide us with energy in the form of calories and are known as the building blocks for our muscles and tissues. They are essential for growth, repair, and overall bodily function. On the other hand, micronutrients are individual vitamins and minerals that, although required in smaller amounts, are crucial for protecting and promoting a wide range of bodily functions, including processing energy from macronutrients. Micronutrients can be divided into four categories: water-soluble vitamins, fat-soluble vitamins, microminerals, and trace minerals. Each category plays a specific role in maintaining health, from supporting immune function and bone health to facilitating cellular processes and preventing deficiencies that can lead to various health issues.
Today, there are numerous food options and diets available, such as plant-based diets, the Mediterranean diet, and the DASH diet. Regardless of dietary preferences, ensuring your body receives a balanced intake of all essential nutrients and enough protein is key to maintaining good health. Superfoods, which provide the greatest health benefits, should be an integral part of any diet. These include berries, fatty fish, leafy greens, nuts, olive oil, whole grains, yogurt, cruciferous vegetables, and legumes. Berries are high in fiber and antioxidants, helping to fight diseases. Fatty fish is an excellent source of protein and omega-3 fatty acids, promoting heart and brain health. Leafy greens are rich in vitamins A and C, calcium, and multiple phytochemicals that fight inflammation and protect cells from damage.
Nuts, such as walnuts, almonds, and pecans, are excellent plant protein sources and contain monounsaturated fatty acids that support heart health. Yogurt is a great source of calcium, protein, and probiotics, which protect the body from harmful bacteria and promote digestive health. Cruciferous vegetables, including broccoli, Brussels sprouts, cabbage, collard greens, kale, radishes, turnips, and cauliflower, provide fiber and phytochemicals that support overall health. Finally, legumes, such as kidney beans, black beans, garbanzo beans, soybeans, and peas, are rich in fiber, folate, and protein, making them valuable components of a healthy diet. Incorporating these superfoods into daily meals can significantly enhance nutrient intake and support overall wellness.
Ideally, everyone should aim to fill half of their plate with vegetables and fruits, a quarter with whole grains, and the remaining quarter with lean protein. Additionally, there are various daily vitamins available for those with chronic illnesses who may be deficient in certain nutrients. While it is always best to obtain vitamins from food sources, over-the-counter vitamins can be a useful supplement for individuals with specific dietary preferences, chronic illnesses, or persistent deficiencies. Incorporating a variety of nutrient-rich foods and considering supplemental vitamins when necessary can help ensure that all nutritional needs are met, supporting overall health.
A healthy diet is essential because it protects against malnutrition and various diseases. Unhealthy eating habits and lack of physical activity are leading global health risks. To maintain a healthy weight, energy intake should align with the amount of energy burned, and total fat consumption should not exceed 30% of total energy intake to avoid unhealthy weight gain. People should focus on reducing fat and oils, particularly saturated and industrially produced trans fats, which increase the risk of heart disease and stroke. Using unsaturated fats, such as vegetable oils, instead of animal fats, is recommended. Additionally, limiting sugar intake is crucial for a healthy diet, with sugars comprising less than 10% of total energy intake. Opting for fresh fruits instead of sugary snacks like cookies, cakes, and chocolate, and reducing consumption of sugary drinks such as soda, fruit juices, and syrups, can help manage sugar intake. Finally, reducing salt intake is important to prevent hypertension and reduce the risk of heart disease and stroke. By following these dietary guidelines, individuals can significantly improve their all-around health.
Marshall, M. (n.d.-b). Nutrition. Harvard Health. https://www.health.harvard.edu/topics/nutrition
World Health Organization. (n.d.). Healthy diet. World Health Organization. https://www.who.int/initiatives/behealthy/healthy-diet
Home: Dietary guidelines for Americans. Home | Dietary Guidelines for Americans. (n.d.). https://www.dietaryguidelines.gov/