Dietary Fiber

April 22, 2010 on 8:32 am | Written by: | In Uncategorized | 2 Comments

I wrote my paper on dietary fiber and I learned a lot of very interesting facts that I thought some of you should know about. Fiber is very important for your colons health. In your intestines, there are many different strains of bacteria that help with breaking down that last bit of our food and sometimes, though we cannot digest fiber, they sometimes break some of it down into SCFAs or short-chain-fatty-acids. Some of these fatty acids are very important in preventing and inhibiting the growth of cancer cells in the colon. (fyi: there can be multiple adenoma cells or small benign tumors in your colon, and the SCFA Butyrate causes them to die) Colon cancer is in the top 3 most common cancer for men and women.. so make sure you get plenty of fiber in your diet!


  1. In addition to preventing/inhibiting colon cancer growth, dietary fiber regulates bowel movements, aids in weight loss, and reduces the risk of diabetes and heart disease. Dietary fiber is categorized into two groups based on whether or not it is water-soluble. Insoluble fiber helps prevent/relieve constipation and soluble fiber helps lower cholesterol and blood glucose levels. The National Academy of Sciences’ Institute of Medicine recommends that men younger than 50 should consume 38 grams of fiber daily and women younger than 50 should consume 25 grams. offers these tips to meeting the recommended daily fiber amount:

    1) For breakfast choose a high-fiber breakfast cereal (5 or more grams of fiber a serving). Opt for cereals with “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

    2) Look for breads that list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber a serving. Experiment with brown rice, wild rice, barley, whole-wheat pasta and bulgur.

    3) Substitute whole-grain flour for half or all of the white flour when baking. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour. Try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes and cookies.

    4) Add pre-cut fresh or frozen vegetables to soups and sauces. For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.

    5) Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa.

    6) Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

    7) Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices. An occasional handful of nuts is also a healthy, high-fiber snack.

    Comment by kgibson — April 22, 2010 #

  2. I know fiber is important, which is why there are so many fiber supplements on the market, but is there such this as too much fiber?

    According to Healthline, you shouldn’t eat more than 45 grams of fiber a day. If you aren’t used to fiber, you have to introduce it to your system in increments to avoid intestinal issues. Also, with a high fiber diet, you need to make sure to drink plenty of water. Fiber carries water out with it as you digest it, so you have to be careful not to get dehydrated.

    Comment by malimcm — April 22, 2010 #

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