Health and Fitness for Saturday March 12, 2011

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Lifelong Health: Getting Sufficient Fiber is Crucial For Bowel Health Most Americans know that our poor diet has contributed to increased incidence of obesity, high cholesterol and impaired gastrointestinal function. But a paper published in the Archives of Internal Medicine reveals that the classic American diet may shorten life expectancy. For the first time, researchers found a link between decreased amount of fiber and risk of death. Data showed that a high-fiber diet reduced risk of death by 22 percent. In addition, it reduced the risk of lung disease and infections. The mechanism remains unclear, but the authors suggest that fiber could improve overall health and promote a more robust and better functioning immune system. In this study, fiber contained in whole wheat and grain products appeared to exert a more beneficial effect than fiber from fruits and vegetables. Why is fiber so beneficial? Fiber contains the components of plants that cannot be digested or absorbed. Because it is not digested, it passes through the bowel largely unchanged and contributes to stool bulk, which is essential for a normally functioning bowel. A low-fiber diet with too small of a stool can lead to a dysfunctional bowel, where contractions and relaxations do not occur in the appropriate sequence. This leads to abdominal pain and either constipation or diarrhea. A low-fiber diet is a major cause of irritable bowel syndrome. There are two kinds of dietary fiber -- soluble and insoluble. Insoluble fiber remains essentially unchanged in the bowel, contributes significantly to stool bulk, and assures that motility is optimized and constipation and diarrhea are prevented. Insoluble fiber also plays role in maintaining an appropriate pH in the intestine -- initially more acidic and then more alkaline farther down the bowel. Major sources of insoluble fiber include fruits and vegetables as well as whole-wheat products and wheat and corn bran. Soluble fiber dissolves in water to form a gel, which also plays an important part in stool bulk. It has the ability to absorb nutrients from the diet, and it has clearly been shown to assist in lowering cholesterol and reducing the risk of heart disease and stroke. Fiber helps maintain a normal blood sugar primarily by slowing the rate at which the stomach empties, allowing easier metabolism of absorbed glucose and fructose. Major sources of soluble fiber include oat and oat bran, nuts, barley, flax seed, carrots and psyllium (Metamucil). Both soluble and insoluble fibers reduce the risk of colon cancer. Finally, a high-fiber diet helps maintain an ideal body weight or assist with weight loss. High-fiber foods take a longer time to chew and swallow, which contributes to a longer eating time, increased satiety and less calorie intake. Before age 50, the average daily fiber intake should be 38 grams for men and 25 grams for women. After age 50, dietary fiber requirements decrease slightly. Although cereals and grains appeared to be the major factor reducing lung disease and prolonging life, most experts recommend choosing fiber from all sources. The best diet is the Don't Diet Diet, which is a balanced diet containing the right sources of fats, protein and vegetables. Increasing dietary fiber content should be a high priority. Wherever possible, choose less processed food over refined. Start in the morning with a cereal containing 5 grams of fiber per serving. Always use multigrain bread and consume hearty servings of fruits and vegetables. For those who find themselves lacking fiber in their day-to-day diet, it is time to change! But embrace change slowly. A sudden change to a high-fiber diet can lead to bloating, gas, abdominal pain, and constipation or diarrhea. But by incorporating the right balance into your diet, you will be healthier, happier and much more comfortable. You will prolong your life, reduce your risk of cancer and heart disease, and overcome the undesirable scourge of constipation. ======== Dr. David Lipschitz is the author of the books "Breaking the Rules of Aging" and "Dr. David's First Health Book of More Not Less." To find out more about Dr. David Lipschitz and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate Web page at www.creators.com. More information is available at www.DrDavidHealth.com. Copyright 2011 Creators Syndicate Inc.
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