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.
Poor nutrition can contribute to the risk of multiple diseases such as obesity, cardiac disease, diabetes type 2, cancer, bone health, and muscle strength. 74% of adults and 40% of children and adolescents are overweight in the US and cardiac disease is a leading cause of death in the US. Diabetes type 2 can be prevented and controlled with diet, meanwhile cancer is the second leading cause of death. Lastly, 20% of older adults have reduced muscle strength. Adequate nutrition can help prevent these conditions.
There are four overarching guidelines according to the 2020-2025 Dietary Guidelines for Americans. These include following a healthy dietary pattern at every life stage, as well as customizing and enjoying nutrient dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations. Furthermore, the guidelines emphasize a focus on meeting food group needs with nutrient dense foods and beverages and staying with caloric limits and finally limiting foods and beverages higher in added sugars, saturated fat, and sodium, and limiting alcoholic beverages.
At every life stage, meeting food group recommendations, even with nutrient dense choices, requires most of a person's daily calorie needs and sodium limits. A healthy dietary pattern does not have much room for extra added sugars, saturated fat, or sodium, or for alcoholic beverages. A small amount of added sugars, saturated fat, or sodium can be added to nutrient dense foods and beverages to help meet food group recommendations, but foods and beverages high in these components should be limited. The limits for added sugars and saturated fat are less than 10% of calories per day starting at age 2. Foods and beverages with added sugars for those younger than age 2 should be avoided. Additionally, less than 2300 milligrams of sodium per day should be consumed, even less for children younger than age 14. Adults of legal drinking age can choose not to drink or to drink in moderation by limiting intake to 2 drinks or less in a day for men and 1 drink or less in a day for women, when alcohol is consumed. Drinking less is better for health than drinking more and there are certain populations who should not drink any alcohol, such as pregnant women.
Some additional guidelines include making half of the plate fruits and vegetables, making half of the grains whole grains, varying the veggies, and varying protein routine. Moving to low fat or fat free dairy milk or yogurt (or lactose free dairy or fortified soy versions can also help in staying healthy. An adult's general range of calories is about 1800 to 2200 calories per day, however it can change depending on age, gender, and level of activity per day.
Protein is made up of amino acids. There are 20 amino acids in the body and 9 are essential, which means we must get them from our food. Amino acids make up most of our cells which includes the muscle, connective tissue, and skin and protein is slower to breakdown during digestion. Adults should consume about 0.8 grams per kilogram of body weight or 10 to 35% of calories. Carbohydrates should make up 45 to 65% of total daily calories and there are three types: sugar, starch, and fiber. Sugar is a simple carbohydrate, whereas starch and fiber are complex carbohydrates.
References:
https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity#:~:text=More%20than%201%20in%203,who%20are%20overweight%20(27.5%25).