Is Fiber Important

Fiber and the Fight to Save Lives

It is well known and scientifically proven that a balanced diet and regular exercise are the keys to health and fitness. However, in this day and age, it is necessary to be discerning and critical of the plethora of information widely available online. Not only can inaccurate information be misleading, but it can also cause significant harm. This is what Redefined Fitness aims to address by providing accurate and reliable information that will result in the greatest success in achieving any fitness goal. Today’s focus is on an essential part of a healthy diet: fiber.

Fiber, simply put, is a plant–based substance that the body is unable to digest. It plays an important role in flushing out harmful toxins, it promotes healthy bowel movements, and contributes to an efficient and effective digestive system. For these reasons, fiber has a greater impact on weight management than ever thought before. There are two types of fiber: soluble and insoluble. Soluble fiber does break down in water to an extent, and it aids in decreasing blood sugar and blood cholesterol levels. On the other hand, insoluble fiber hastens the transit time of food in the digestive system, which helps maintain regular bowel movements and prevents constipation. It also increases fecal bulk, which may make stools easier to pass.

The many benefits of fiber

Digestion and bowel movements

Though there are different kinds, fiber as a whole offers numerous benefits. Digestion and bowel movements respond accordingly depending on the amount of fiber in one’s diet. Both constipation and diarrhea may result from a low–fiber diet. The daily recommended allowance is roughly 35 grams a day for men and 34 grams for women. However, the average consumption of fiber is usually only 5–10 grams, which could explain numerous digestive and bowel issues.

Cholesterol regulation

Another important role of fiber is the regulation of cholesterol levels. The digestive process requires some acids, which are partly made with cholesterol. In the process, the liver extracts cholesterol from the blood to create more bile acid, thereby reducing the amount of low density lipoprotein (LDL) or “bad” cholesterol. Previously, the difference between LDL and high density lipoprotein (HDL) was discussed. A simple mnemonic to remember is that L stands for “low” or “sad,” while H stands for “high,” or “happy.” In general, the body aims to keep the LDL levels low and HDL levels high to control one’s cholesterol levels.

Blood sugar maintenance

Fiber also plays a key role in the maintenance of healthy blood sugar levels, which is particularly important for persons with Diabetes. One example would be fruits, berries in particular. Although they are known to have a high sugar content, berries are also rich in fiber and do not result in the elevated blood sugar spikes that one would usually expect from other sugar sources. This is due to the low glycemic index of most fruits. The glycemic index is a scale from 0–100 that measures the relative rise in blood sugar levels caused by certain food. The lower the score, the lower the resulting blood sugar spike. This information is particularly useful for diabetics who need to closely monitor their blood glucose levels. Therefore, one should aim to consume food that has a glycemic index less than 80, which most fruits fall under (except for dates).

Fruit juices have also been questioned regarding their supposed health benefits. Orange juice for example, even though freshly squeezed and totally organic, may not actually be healthy. This is because juicing essentially removes all the fiber in the fruit and converts it into pure sugar. The body will then be able to digest this easily, but there will be a resulting blood sugar spike. It is a misconception, therefore, that fruit juices are healthy. Instead, it is recommended to blend the fruit so that most of the fiber will be retained.

Cancer prevention and longer life

Apart from these benefits, fiber has also been positively correlated to cancer prevention and increased longevity. People that have eaten more fiber throughout their life were 19% less likely to die than those who ate less. This could be attributable to high fiber food such as fruits and vegetables. It is important to be mindful of one’s feeding habits in order to make the right health choices.

Food allergies is another topic of discussion related to fiber. People that experience allergies, to seafood or peanuts for example, undergo an “asymptomatic” inflammatory process that can really help build gut bacteria, which may be likened to probiotics. Fiber, then, plays a key role in gut health.

Where to get fiber

Lastly, fiber aids in maintaining healthy and regular bowel movement. With age, it is important to ensure that there is adequate intake of fiber in the diet. High-fiber foods include bran, flakes, berries (it is recommended to have 7 grams per cup), fruits with skin on, peas, black beans, lima beans, barley, popcorn (without too much butter), artichokes, broccoli, turnips, and green peas. Supplements may also be used, although they will not have the same benefits as that of organic or natural sources, which is recommended. It would be best to consult a physician or nutritionist to be certain of the best diet for one’s needs. Certain medical conditions, like Crohn’s disease, diverticulitis, or Inflammatory Bowel Syndrome, may also require special diets and thus warrant medical consultation.

The role of fiber in the ketogenic diet

In a previously attended convention, one expert strongly advocated for the ketogenic diet as the only way to achieve and maintain weight loss. When questioned on the potential benefits of increasing fiber intake instead, he mentioned that there was data supporting the role of fiber in weight loss, although the data was insufficient. In truth, 30 grams of fiber has been shown to help with weight loss and prevent Type 2 Diabetes. This experience goes to show that it is truly necessary to be discerning and critical of the information that is presented, as even experts in the industry may occasionally make mistakes or not have a full understanding of the topic at hand. With sufficient fiber, it is possible to achieve one’s health goals.

Sugar

Another point worthy of discussion is sugar. Sugar is extracted from a cane, which is essentially a tough bark. In its natural form, sugar could have been a high fiber source (about 100 grams). However, humans opted to process it in order to produce pure sugar crystals. In a study conducted in the 70’s, it was found that sugar supposedly was not harmful and that it was actually fat that was the culprit. Hence, the 80’s and 90’s saw an explosion of low-fat food. But, America’s health problems continued to grow. Adding to this problem is the misplaced efforts of huge companies such as Coca Cola to fund research that would show that sugar is not unhealthy. This occurred sometime in 2013 to 2015, for which the company is still being investigated.

Overall, it is best to reflect and be mindful of one’s diet: have you gotten enough fiber in your diet? Are you eating healthy? Obesity rates continue to rise, showing a 42% increase in this time of COVID. That means 42% of the population in the United States of America is obese. This along with the increasing cost of healthcare should warrant more attention, especially at the individual level. Simple changes in one’s daily habits, such as mindful eating and regular exercise, could cause a world of difference in the long run. If not for one’s self, these healthy habits could also be shared with parents, siblings, children, friends, and co-workers to prevent comorbid disorders associated with obesity. Regardless of one’s diet, it is generally recommended to eat healthier. Fruits and vegetables are very high in fiber, and need not be cooked as this will break down the fibrous material. It is important to be aware of one’s habits to prevent “yo-yo” diets, wherein there is a cycle of weight loss and weight gain over a period of time. It’s all about habits, a mental reprogramming to shift behaviour towards healthier decisions. For those that suffer from obesity, understand that it is all mental. There are abundant resources for education and assistance.

Make a change

It is time for change. It is time to wake up and do something about our health, and it starts with every individual. The more people we can change on an individual basis, the more this will spread. Start making it the norm that people exercise and eat healthy. It may be difficult initially but over time, the appreciation for healthy food and regular exercise will fuel the maintenance of these habits. The healthier the food consumed, the more that fried or processed foods are avoided, and the better one’s blood sugar is maintained, the better you’re going to feel as an individual. More money will also be saved due to this investment in health. This will create a positive domino effect in life that will not only enable you to enjoy daily activities, but also spend quality time or travel with one’s family, free of illness.

It all begins with the decision to change, show support, and help each other grow. It is time to wake up and make a change. On a final note, it is recommended that men consume 35 grams of fiber a day, while women have 30 grams a day, unless you have a medical condition that warrants special attention. Remember that building habits and changing behaviour will take time, discipline, and consistency. Slow and steady wins the race. It is best not to rush and consume 45 grams a day for a week, but instead start at 15 grams, then 20 grams, and progress slowly as the body becomes accustomed to more fiber. The digestive track will slowly start getting healthier, blood sugar will decline and prevent Type 2 Diabetes, and blood pressure will also decrease just to the lowered cholesterol level.

Change takes time, but consistent and disciplined steps will slowly bring that about. One step at a time. Remember that it is more about the journey than it is the destination.

I am personally here to help everybody. If you have any questions, comments, or suggestions, please do not hesitate to get in touch with me at my email: anthonyamenfitness@gmail.com or contact us at Redefine Fitness. I am here for all of us. I do this because I care about people. I care about the people I love, the people I haven’t even met yet, and it’s important for me to start spreading this information. I’m here to help everybody.