Soluble Fiber Foods

While much well-deserved attention is paid to soluble fiber foods, it is insoluble fiber that provides roughage and improves bowel regularity. This natural bulk also gives feelings of fullness and satisfaction, resulting in less food intake.

In the 1980s, there was a huge push promoting the benefits of fiber in the diet, particularly its ability to prevent colon cancer. Since that time, there have been conflicting studies, and, for some reason, fiber has fallen out of favor. I predict (something I do very rarely) that you will soon begin to see a dramatic increase in the ill effects of decreasing the amount of fiber in our diets. We’re already seeing an increase in many of these problems, such as widespread obesity, cardiovascular disease, diabetes, and numerous bowel problems.

Fiber has decreased dramatically as our food supply has become more and more processed. To make matters worse, low-carb diets like Atkins and South Beach often shun the complex carbohydrates that contain insoluble fiber or roughage. The most commonly consumed “vegetable” in this country is now French fries. Food manufacturers have increasingly removed insoluble fiber from processed foods, to both lessen the gritty texture and make ingredients easier to combine.

Insoluble fiber, the portion of the plant that can’t be broken down by your digestive system, provides a valuable service. The fiber absorbs water and swells, making the stool bulky, soft, and easy to pass. (This is why you always need to increase your water intake when you increase the fiber in your diet.) Without adequate fiber, bowel movements slow and toxic material remains in contact with the intestinal walls longer. The foreign material causes inflammation, and additional toxins are reabsorbed into your bloodstream. These additional toxins increase the workload of both your liver and kidneys. The slow-moving stools also lead to a condition called diverticulitis.

Diverticulum: Latin for “You Don’t Want to Know”

In the early stages of the disease, as your intestines struggle to remove toxins and waste material, small, pea-sized, irreversible pockets called diverticula develop. Waste material becomes trapped in these pockets, which often expand and become inflamed, resulting in diverticulitis. If the pockets rupture, the resulting infection and inflammation in the abdominal cavity can prove fatal.

Not surprisingly, the treatment for diverticulosis (the condition before inflammation sets in) is to increase fiber and promote bowel regularity. At the same time, I would also highly recommend the use of probiotics and fermented foods like sauerkraut and others to help re-establish good bacterial flora in the lower bowel at the same time. I don’t recommend the long-term use of over-the-counter fiber products like those mentioned earlier. It is my experience that long-term use of these products seems to deplete various minerals, which can lead to all kinds of seemingly unrelated problems. This just doesn’t happen when the fiber comes from a wide variety of foods such as fruits, vegetables, whole grains, seeds, dried beans, popcorn, brown rice, and bran.

For more information on common digestive problems, bowel irregularity, or a list of the highest fiber foods, visit Dr. Williams’ Web site.

Oats contain both soluble and insoluble fiber—8 grams total in one cup of uncooked oatmeal. And they are the highest of all soluble fiber foods (55 percent). The soluble fiber (fiber which dissolves in water) consists mostly of beta-glucan, which has numerous, very beneficial functions.

Beta-glucan is the fiber-like complex sugar found in the cell wall of baker’s yeast, oat and barley fiber, and many of the medicinal mushrooms that have become so popular as immune stimulants in the last few years. (Beans are also a good source of beta-glucan, and barley actually contains three times as much as oats.) Beta-glucan’s two main benefits are cholesterol reduction and immune system enhancement.

When it comes to cholesterol, beta-glucan acts like a mop. It binds to cholesterol and moves it out of the body with the feces. Typically, after only about a month of eating oats, it’s not unusual to see a 10 percent drop in total cholesterol levels and a drop of 8 percent in the LDL form of cholesterol. At the same time, the “good” form of cholesterol, the HDL cholesterol, may increase as much as 18 percent (Adv Exp Med Biol 90;270:119-27) (Eur J Clin Med 97;51:607-11) (Crit Rev Food Sci Nutr 99;39:189-202).

As I’m sure you’re aware, cholesterol is not a primary cause of heart disease, but it is a symptom. Many of the eating and lifestyle habits (such as eating oatmeal) that inherently lower your cholesterol levels have a direct link to reduced risks of heart and artery problems.

Beta-glucan—beta-1,3-glucan in particular—has been shown to be effective at activating your body’s first line of defense against foreign pathogens. Beta-glucan activates the white blood cells known as macrophages and neutrophils. These are the natural killer cells and the “clean-up brigade” that recognize and destroy cancerous tumor cells, accelerate the repair of damaged tissue by removing cellular debris, and trigger additional components of the immune system (Pathol Immunopathol Res 86;5:286-96) (Immunopharmacology 99;41:89-107) (Eur J Immunol 91;21:1755-8).

Beta-glucans also appear to help stop the rapid elevation of blood sugar following a meal. In diabetics, this can be a godsend in helping control blood sugar levels. A cup of cooked oatmeal at breakfast can help to stabilize blood sugar levels throughout the day. Apparently one of the benefits of beta-glucan is to increase cells’ sensitivity to insulin, making them more efficient at mobilizing glucose or blood sugar (J Am Diet Assoc 96;96:1254-61) (Adv Exp Med Biol 90;270:119-27).

Due to its ability to enhance immune function, beta-glucan has also been used widely throughout the HIV/AIDS community, as well as by those dealing with other viral-related problems such as herpes and Epstein-Barr. The recommended dosages for these problems vary depending on the product, the condition, and the individual.

Beta-glucans have recently been isolated and are sold as soluble fiber supplements. They can come in liquid form, bulk powder, or in capsules. Generally, the recommended dosage is anywhere from 100 to 1,000 milligrams (1 gram) a day. There are no known side effects of beta-glucans, so, for general purposes, starting with 1 gram a day during the active stages of a problem shouldn’t be a concern.

You can then cut back to about half that for maintenance purposes. If you’re into growing sprouts, you can also increase your beta-glucan intake through that means. Two tablespoons of sprouted rye seeds or ¼ cup of barley sprouts will give you a decent dose.

A couple of shiitake mushrooms daily are also a good source of beta-glucans. Cooking them destroys much of the beta-glucans, however, so they must be eaten raw.

For more information on the health benefits of fiber, other soluble fiber foods, or soluble fiber supplements, visit Dr. Williams’ Web site.

In the 1980s, the big “discovery” was the importance of fiber in the diet. There were dozens of reports explaining how high-fiber diets could prevent heart disease, colon cancer, and dozens of other problems. For a while, high-fiber diets were all the rage. For reasons unknown to me, they fell out of favor. If you want to lose weight or maintain a proper weight, a diet rich in fiber can help.

There are two kinds of fiber in food—soluble and insoluble. In a nutshell, insoluble fiber doesn’t dissolve in water and is considered “roughage.” It swells and softens the stool, and it also scrubs and stimulates the intestines as it passes through. It helps protect against constipation, cancer, and the formation of pockets and inflammation in the colon.

On the other hand, soluble fiber dissolves in water and forms sticky gums and gels. A good example is much of the fiber found in oats. Soluble fiber foods tend to absorb certain compounds like toxins, bile acids, cholesterol, et cetera. They also slow the digestion of food, which improves insulin regulation and helps prevent diabetes.

The highest fiber foods include fruits and vegetables (with the skins left on when possible), beans, and whole grains. Stay away from such refined foods as white flour, cream of wheat, oat flour, cornstarch, and white rice—all of which are low in fiber.

From a dietary standpoint, high-fiber foods are very versatile. Some, like beans, can be the main course, while others, such as fruit, popcorn, and raw vegetables, make excellent snacks. High-fiber foods generally are very low in fat and are made up mostly of high-quality proteins and complex carbohydrates. The fiber itself has no calories, yet provides bulk and a sense of fullness. Fiber isn’t the cure for obesity, but a high-fiber diet with proper nutrition can definitely help you lose weight.

A high-fiber diet decreases what is called “transit time” in the gastrointestinal tract—the time it takes for food to move through your body. A shorter transit time results in less formation and absorption of toxic material into your system. Be aware, though, that higher-fiber diets require an increase in fluid intake. As you start to add more high-fiber foods, be sure you’re drinking plenty of water.

Estimates are that most adults consume between 10 and 15 grams of fiber a day but should be taking in at least 25 to 30 grams. Eating 30 grams a day has been shown to reduce the weight gain that seems to gradually accumulate as one gets older.

For more information on the health benefits of fiber or a list of the highest fiber foods, visit Dr. Williams’ Web site.

Research has shown that a high fiber diet lowers blood sugar levels as effectively as the use of prescribed oral hypoglycemic drugs. Individuals with type II diabetes generally eat less fiber than the general population. And although the American Diabetes Association recently upped its daily dietary fiber recommendation to between 20 and 30 grams a day, that is still too low.

One study asked a group of diabetic individuals to increase their fiber intake to roughly 50 grams a day (25 grams of insoluble fiber and 25 grams of soluble fiber). After only six weeks, those taking the extra fiber had lower blood glucose levels after meals and throughout the day. Total cholesterol levels dropped an average of 6.7 percent and triglycerides dropped 10.2 percent (New Engl J Med 00;342:1392-8).

Adding additional fiber to the diet is not difficult. In the above study, the individuals did so by simply including more fresh fruits and vegetables—items such as cantaloupes, oranges, papayas, sweet potatoes, winter squash, granola, and oatmeal, all of which are some of the highest fiber foods. For instance, a single serving of oatmeal will give you 28 grams of soluble fiber.

Whole ground flaxseed is another good source of fiber and essential fatty acids. Whole foods like these contain both insoluble and soluble fibers (as well as hundreds of other components) in contrast to isolated fiber powders like psyllium, guar, and pectin.

Increasing your dietary fiber is a far better solution than using oral hypoglycemic drugs if both options achieve the same goal. However, I would suggest that you not take your multivitamin/mineral supplement with a high-fiber meal. Take it with another meal or by itself because the fiber interferes with the absorption of some minerals and fat-soluble components.

For more information on the health benefits of fiber or a list of the highest fiber foods, visit Dr. Williams’ Web site.

If you are looking for IBS help, you first need to understand IBS trigger foods and the role they play in the disease.

One of the main IBS trigger foods is wheat. IBS patients are often sensitive or allergic to wheat and other grain products. As such, wheat bran and other cereals are generally not the best source of fiber for people looking for IBS support. Instead, water-soluble fibers that promote the formation of protective gel and mucus in the bowel are best. This type of fiber is found in guar gum, psyllium or Indian husks, oat bran, flax seeds, fruits, vegetables and legumes. (Legumes is a fancy word for beans and peas.)

Keep in mind that most of these fiber sources are either absorbents or binding agents. One of their characteristics is that they absorb or bind with water. This causes them to soften, swell, and increase in volume. This creates the extra bulk necessary to gently stimulate the cleansing movement in the colon. For the whole process to work, you must consume adequate amounts of water. This means that it’s absolutely necessary to drink a minimum of eight glasses of water a day.

Note: Although increasing the intake of fruits and vegetables is essential in treating IBS, during periods of diarrhea they are best avoided. But they should be reintroduced gradually when the bowels are normal. The amounts and timing will vary from individual to individual. The same holds true for the amount of guar gum or psyllium that needs to be taken. It would be impossible for me to give the exact amount needed. Each person will have to monitor bowel regularity, consistency, and looseness and adjust the dosages accordingly.

In the 1980s, the big “discovery” was the importance of fiber in the diet. There were dozens of reports explaining how high-fiber diets could prevent heart disease, ease common digestive problems, and help dozens of other health problems. I’d like to add another key health benefit of fiber: weight loss. If you want to lose weight or maintain a proper weight, a diet rich in the highest fiber foods can help.

There are two kinds of fiber in food—soluble and insoluble. In a nutshell, insoluble fiber doesn’t dissolve in water and is considered “roughage.” It swells and softens the stool, and it also scrubs and stimulates the intestines as it passes through. It helps protect against constipation, cancer, and the formation of pockets and inflammation in the colon.

On the other hand, soluble fiber dissolves in water and forms sticky gums and gels. They tend to absorb certain compounds like toxins, bile acids, cholesterol, et cetera. They also slow the digestion of food, which improves insulin regulation and helps prevent diabetes.

The overall highest fiber foods include fruits and vegetables (with the skins left on when possible), beans, and whole grains. Stay away from such refined foods as white flour, cream of wheat, oat flour, cornstarch, and white rice—all of which are low in fiber.

From a dietary standpoint, high-fiber foods are very versatile. Some, like beans, can be the main course, while others, such as fruit, popcorn, and raw vegetables, make excellent snacks. High-fiber foods generally are very low in fat and are made up mostly of high-quality proteins and complex carbohydrates. The fiber itself has no calories, yet provides bulk and a sense of fullness. Fiber isn’t the cure for obesity, but a high-fiber diet with proper nutrition can definitely help you lose weight.

A high-fiber diet decreases what is called “transit time” in the gastrointestinal tract—the time it takes for food to move through your body. A shorter transit time results in less formation and absorption of toxic material into your system. Be aware, though, that higher-fiber diets require an increase in fluid intake. As you start to add more high-fiber foods, be sure you’re drinking plenty of water.

Estimates are that most adults consume between 10 and 15 grams of fiber a day but should be taking in at least 25 to 30 grams. Eating 30 grams a day has been shown to reduce the weight gain that seems to gradually accumulate as one gets older.

It seems that the health benefits of fiber are never-ending. Research has shown that diet rich in the highest fiber foods lowers blood sugar levels as effectively as the use of prescribed oral hypoglycemic drugs. Individuals with type II diabetes generally eat less fiber than the general population. And although the American Diabetes Association has upped its daily dietary fiber recommendation to between 20 and 30 grams a day, that is still too low.

In one study, a group of diabetic individuals increased their fiber intake to roughly 50 grams a day (25 grams of insoluble fiber and 25 grams of soluble fiber). After only six weeks, those taking the extra fiber had lower blood glucose levels after meals and throughout the day. Total cholesterol levels dropped an average of 6.7 percent and triglycerides dropped 10.2 percent. (New Engl J Med 00;342:1392-8)

Adding additional fiber to the diet is not difficult. In the above study, the individuals did so by simply including more of the highest fiber foods—items such as cantaloupes, oranges, papayas, sweet potatoes, winter squash, granola, oatmeal, et cetera.

Whole ground flaxseed is another good source of fiber and essential fatty acids. Whole foods like these contain both soluble and insoluble fibers (as well as hundreds of other components) in contrast to isolated soluble fiber supplements or powders like psyllium, guar, and pectin.

Increasing your dietary fiber is a far better solution than using oral hypoglycemic drugs if both options achieve the same goal. However, I would suggest that you not take your multivitamin/mineral supplement with a high-fiber meal. Take it with another meal or by itself, as the fiber interferes with the absorption of some minerals and fat-soluble components.

I’ve found that successful treatment of IBS requires a multi-faceted approach. And key among these are dietary changes. Research (not to mention common sense) shows that there is a strong connection between IBS and diet. Specifically, IBS problems require the addition of fiber in the diet, but two very important factors must be taken into consideration.

First, some types of fiber should be avoided. IBS patients are often sensitive or allergic to certain types of food. Wheat and other grain products are typically on that list. As such, wheat bran and other cereals are generally not the best source of fiber in these cases. Instead, water-soluble fibers that promote the formation of protective gel and mucus in the bowel are best. This type of fiber is found in guar gum, psyllium, oat bran, flax seeds, fruits, vegetables and legumes (or beans and peas).

Secondly, although increasing the intake of fruits and vegetables is essential in treating IBS, during periods of diarrhea they are best avoided. But they should be reintroduced gradually when the bowels are normal. The amounts and timing will vary from individual to individual. The same holds true for the amount of guar gum or psyllium that needs to be taken. It would be impossible for me to give the exact amount needed. Each person will have to monitor bowel consistency and looseness and adjust the dosages accordingly.

And no discussion of IBS and diet would be complete with discussing those foods that must be eliminated from the diet. Sugar and highly concentrated sugar-containing products like fruit juices need to be eliminated. People looking for IBS help also need to avoid alcoholic beverages. The acidity and nature of tomatoes and tomato products will irritate a sensitive bowel and should be avoided.

Additionally, consumption of saltwater fish and those from lakes contaminated from acid rain should be minimized or completely avoided. This caution also applies to canned tuna. Although most individuals will experience no such problems, German research has found that the mercury often contained in these fish is one of the main IBS trigger foods.

If you still want that tuna, make sure you are choosing young tuna. I personally like Wild Planet Low Mercury Albacore Tuna. Or even forgo the tuna and give wild salmon or sardines a try.

Bowel regularity requires two kinds of fiber, not just one. Fiber can be either soluble or insoluble.

Soluble fiber dissolves in your gut, and acts as a natural stool thickener. You might not think that would be a good thing for someone who's experiencing constipation, but in fact the soluble fiber absorbs a lot of water--which helps keep things moving along smoothly. Foods high in soluble fiber are just about the perfect natural laxatives.

Insoluble fiber doesn't dissolve. Instead, it provides bulk for your gut muscles to push against as they move stool through your system.

Traditionally recommended sources of fiber are mostly high in insoluble fiber. While they are helpful in relieving bowel irregularity, remember that you need sources of soluble fiber, too. So when you're going for the crunchy vegetables and whole grains, don't forget fruits and oats as well--excellent sources of soluble fiber.