FIBER FOR HEALTHY DIGESTION
MARCH 2010

Adequate fiber intake is vital for a healthy digestive tract. It helps prevent digestive problems such as constipation, hemorrhoids, irritable bowel syndrome and diverticulosis. Recent research has found that a fiber rich diet can help lessen heartburn and may even help reduce the risk of colon cancer. Health experts recommend eating 25-35 grams per day.  However, the optimal amount of fiber for a days diet would be closer to 50 grams per day.  

Dietary fiber is the indigestible part of plant-based foods. Fruits, vegetables, whole grains, nuts, seeds, and legumes all provide fiber. There are two main types found in these foods: soluble and insoluble. All fiber-containing foods contain some of each fiber with certain foods containing more of one type.

Soluble fiber dissolves in water and is found in flaxdeed, oats, beans, peas, apples, carrots, citrus fruits, and psyllium. In addition to its role in digestive health, this type of fiber is credited with helping lower cholesterol and improving blood sugar control.

Insoluble fiber is responsible for moving bulk through the digestive tract. Whole grains, bran, nuts, seeds, fruit skins, and many vegetables are good sources of insoluble fiber.

Some foods are good sources of both soluble and insoluble fiber; including flaxseeds, whole grain oats, and barley. Choosing a wide variety of fibrous foods every day will help ensure you get a good mix of both soluble and insoluble fiber.

Prebiotics are a special type of fiber that help feed the "friendly" bacteria in our GI tracts, otherwise known as probiotics.  Inulin and Fructo-oligosaccharides (FOS) are two prebiotics. They can be found in artichokes, asparagus, bananas, and onions. Stoneyfield Farm has recently added inulin to their yogurt product line. Yogurt is a good source of probiotic bacteria, as long as there is not added sugar or fruits that raise the sugar level up. Several studies suggest that these bacteria help boost digestive health and immunity and may help reduce the risk of some cancers.

High Fiber Foods

All plant-based foods will provide some fiber, but a high fiber menu which includes the following foods will give you higher fiber intake. They will help you easily reach the 25-35 grams of fiber you need every day.
Food                                    Fiber Content
1 cup lentils                             16 grams
1 cup black beans                    15 grams
1 cup chickpeas                       12 grams
½ cup bran cereal                     10 grams
1 cup raspberries                      8 grams
1 oz flaxseed                            8 grams
1 cup whole wheat spaghetti     6 grams
1 cup brown rice                       4 grams
1 med baked potato with skin   4 grams
1 med sweet corn                     4 grams
1 large apple with skin             4 grams
1 cup raw broccoli                    3 grams
1 oz almonds                           3 grams

Tips to Increase Fiber Intake:

- Start slowly by adding one extra serving of a high fiber food every few days and increase fluid intake.
- Start the day with high fiber cereal (more than 5 grams of fiber/serving).
- Carry convenient high fiber snacks like dried fruit, nuts, or baby carrots.
- Sprinkle ground flaxseed or wheat bran on foods like cereal or yogurt.
- Aim for 10 servings of fruits and veggies every day (2 servings daily of fruit and 8 servings of vegetables).
- Have bean dishes regularly (baked beans, hummus, lentil soups, etc.)
- Always choose whole grains (whole wheat pasta, brown rice, whole oats, etc..)
- Mix in frozen veggies to pasta sauces, soups and casseroles.
- Have fruit for dessert.

Fiber Supplements are available in pills and powders for those who cannot meet their needs with diet alone. A few common ingredients include psyllium husk, guar gum, and hemicellulose.

Don't take fiber supplements with medication or other supplements because they might interfere with absorption. Also drink plenty of water, it is recommended to drink your body weight in ounces a day to stay hydrated and to prevent constipation.

No More Band-Aids for Your IBS

Do you suffer from irritable bowel syndrome? As many as one in five Americans suffer from IBS, making it one of the most common diagnoses doctors deal with. Unfortunately conventional medicine has little to offer as there is no medicine that cures this disease. Many are left to rely on anti-diarrhea meds, while experimenting with their diet to determine which foods aggravate their condition. The lucky ones figure out that specific food and food chemical sensitivities worsen their irritable bowel syndrome. Once they determine their food triggers, they can build a diet around safe foods to greatly reduce symptoms.

Food Allergies-More Well Known

Food sensitivities are not the same as food allergies. A classic true food allergy only affects about 2% of the population. Food allergy reactions are usually easily identified. Symptoms often come on quickly and can range from a tingling in the mouth to hives, swelling, difficulty breathing and even death. Some common foods associated with true allergies include peanuts, eggs, milk, and shellfish. People who have food allergies are usually only allergic to one or two foods and just one molecule can lead to symptoms. Tests a doctor may use to make an official diagnosis include a skin prick test or a RAST blood test. These tests will not uncover food sensitivities as they occur through a different pathway in the body.

Food Sensitivities- A Problem for More

Many more people actually suffer from food sensitivities than food allergies. It is estimated that 15-20% of the population has developed sensitivities to food and food chemical additives-such as MSG, nitrates, sweeteners, and food colorings. It can be difficult to determine the foods you are sensitive to for the following reasons:

- Reactions can take up to 3 days to appear. Would you attribute the migraine or bout of diarrhea you have today with a food you ate a few days ago?
- Reactions are often dose related, meaning if you eat a little you might not feel sick, but if you eat a lot you'll experience more severe symptoms.
- Reactive foods vary greatly from person to person. It could be apples, chicken, and cinnamon for one person and broccoli, bananas, and garlic for another.
- Typically there are more than one or two reactive foods and food chemicals. Ten or more is quite common.
- Many convenient foods today contain multiple food and food additive ingredients-making it difficult to figure which ingredient is to blame.

Every time reactive foods are consumed, the body releases painful, inflammatory chemicals that contribute to symptoms. Symptoms associated with food sensitivities can vary greatly and affect different body systems. Common digestive conditions and symptoms linked to food sensitivities include irritable bowel syndrome, inflammatory bowel disease, heartburn, bloating, and cyclical vomiting. Migraines, joint and muscle pain, fibromyalgia, sinus congestion, fatigue, and "brain fog" are other common symptoms. Many IBS patients also suffer from headaches or migraines.

Identifying Reactive Foods- What Works and What Doesn't

Because we are not dealing with food allergies, a skin prick or RAST test will not uncover food sensitivities. These tests work if it is a true allergy involving what's called the IgE antibody and food sensitivities never involve this antibody.

Elisa IgG testing has become increasingly popular with many health professionals, but it has limited usefulness. Our gut produces IgG specific to foods naturally as a consequence of consumption, so just having it does not mean it's causing you problems. In addition, this test detects a type of reaction accounting for only about 30% of food sensitivities and it cannot uncover food chemical reactions. IgG testing has not been found to be helpful in determining specific foods that contribute to IBS symptoms.

Before accurate testing was available, people relied on elimination diets to uncover their reactive foods. During an elimination diet you eliminate all the common foods from your diet and then add them back in one at a time, one day at a time and monitor how you feel. This actually works well when done correctly, but it can be difficult. Multiple ingredient foods that are so common today pose a challenge as well as the time commitment required.

With over 90% accuracy, LEAP/Mediator Release Testing (MRT) is the most accurate blood test available for food sensitivities that contribute to irritable bowel syndrome. It can detect food chemical sensitivities in addition to basic foods and takes the guesswork out of elimination diets. You start the diet with foods you know are safe and build on that.

In a 2004 study, ten IBS-diarrhea patients who were not responding to standard treatment were placed on individualized diets based on their LEAP/MRT blood tests. Their reported GI symptoms were reduced by 77%. This study was presented at the American College of Gastroenterology Annual Scientific and Educational Meeting in Orlando, FL in 2004.

Treatment

Once you determine the foods you're reactive to, you avoid them. The more closely you follow the diet, the better you will feel. By rotating your safe foods and not eating them everyday, you can reduce the chances of developing new sensitivities. Eventually you may be able to tolerate some of your reactive foods again after a three to six month avoidance period. Your healthcare professional may also work on repairing your gut with probiotics and glutamine to help reduce the risk of developing new food sensitivities.

Before a diagnosis of IBS is made physicians rule out many other reasons for the symptoms including ruling out celiac disease and SIBO-small intestine bacterial overgrowth.

Great Alternative Whole Grains

Whole grains are full of fiber, vitamins, and phytonutrients, but don't stop at just whole wheat and brown rice. The following great grains can offer variety and a break from the same foods over and over again. Many of these grains can be found in special pastas, breads, and cereals or they can be cooked like rice and eaten in their "whole" form.

Kamut This ancient grain is a cousin to wheat and was enjoyed by the Pharaohs of Egypt. It is a large chewy grain with a delicate, nutty flavor. Kamut is higher in protein and some minerals including zinc, magnesium and the antioxidant selenium than modern wheat.

Spelt Spelt's use also dates back thousands of years and it too is an ancient relative to modern day wheat. But, unlike modern wheat it has not been bred to boost yield. Spelt is naturally higher in protein and complex B vitamins than wheat. It has a pleasant, "wheat-like" flavor and may be more easily tolerated by some who cannot tolerate wheat. It does contain gluten, so would not be appropriate for celiac patients.

Teff Teff originated in Ethiopia and was cultivated there as early as 4000 BC. It is a very tiny grain-the smallest in the world, and it is considered gluten free so it may be eaten by those with celiac disease. It is high in protein and iron, making it a great vegetarian food.

Amaranth This super nutritious gluten free grain is actually related to spinach and beets and was a favorite food of the Aztecs. It is higher in protein than many other grains and is high in lysine-an amino acid usually lacking in grains, but found in legumes.

Quinoa This versatile relatively quick cooking grain makes a great alternative to rice and it is also gluten free. It has a mild flavor and does not get "sticky" when cooked. It is a complete protein source with an amino acid profile comparable to milk.

Buckwheat Buckwheat is technically a fruit and is not related to wheat at all so it is safe for those with celiac disease. It too is rich in protein and fiber. Buckwheat is the richest source of the potent antioxidant phytochemical rutin (part of Quercetin). It helps strengthen blood capillaries, improve circulation, and has anti-inflammatory properties.

References: www.Kamut.com

http://www.csaceliacs.org/gluten_grains.php

http://www.jeffersoninstitute.org/pubs/amaranth.shtml

http://www.hort.purdue.edu/newcrop/afcm/buckwheat.html

www.bobsredmill.com