Have you given much thought to the fiber in your diet? Probably not, if you are like most Americans. While recommended intakes of dietary fiber range from 21-25 grams per day for women to 30-38 for men (depending on age), average intake in this country is about 15 grams for both genders. It may be a bigger deal than you think.
Dietary fibers are complex carbohydrates in plants that your body cannot digest or absorb. Instead, they either form a gel when mixed with water in the gut, or move quickly to the large intestine, where they speed up the elimination of waste. These characteristics have historically placed fibers into one of two groups: soluble and insoluble, respectively. However, research indicates that solubility does not tell the whole story of physiological effects; besides, plant-based foods have mixtures of soluble and insoluble fiber. I prefer to encourage intake of a variety of fiber types, with attention to fiber’s many benefits and dietary sources.
Heart health is one of the best-known benefits of fiber intake. Eating more oat products, legumes (dry beans, peas and lentils) and psyllium (often added to cereal) decreases triglycerides, total cholesterol and LDL cholesterol in the blood. An increase of just 10 grams per day appears to be beneficial; you can get this amount by adding 1/2 cup navy beans to your dinner, or 1/2 cup black beans and 1/2 cup brown rice.
Blood sugar and insulin responses are also improved after a meal containing fiber. Most beneficial are whole grains, legumes, nuts, fruit and non-starchy vegetables. A favorable intake might include oatmeal with nuts and berries for breakfast, a large colorful tossed salad for lunch and lentil tomato soup for dinner.
Digestive issues such as irritable bowel syndrome, diverticular disease and slow-moving bowels can be prevented or treated with a fiber-rich diet. The key is to increase fiber intake gradually and increase fluid intake at the same time. For example, swap a donut for a cup of psyllium-enriched breakfast cereal on days one and two, continue this and replace fast food with a whole wheat tortilla wrap on days three and four, and continue both of these while adding 1/2 cup vegetables to dinner on days five and six, adding a glass of water to each meal as well. Since the gut reacts differently in each of us, consult your doctor or dietitian for additional information.
Fermentation is a process that breaks down some fibers into beneficial end products. These fermentable fibers are called prebiotics, and contribute to the health of the gut by stimulating good bacteria to promote both digestion and immunity. Notable sources include bananas, onions, leeks, garlic, fruit, soybeans, asparagus and chicory root. Chicory is a significant source of inulin, the fiber that is artificially added to foods to increase their fiber content; examples include Fiber One 90 calorie bars and Chobani 100-calorie yogurt, each with 5 grams of fiber from chicory. But beware: This form of fiber causes gastric discomfort, bloating and gas in many people, and is a perfect example of the advantage of real food over supplementation.
Weight loss is another benefit of a high fiber diet because of its tendency to make you feel full and eat less, while also slowing digestion. Try to replace processed snacks such as chips and pretzels with fruit, seeds and nuts. At meals, incorporate vegetables, barley, and beans while cutting back on meat and white pasta.
The easiest way to increase your fiber intake is to eat more fruit, vegetables, legumes and whole grains. Aim to eat a wide variety of different types of fiber, and remember, add fiber gradually while increasing the amount of water you are drinking. The benefits are almost endless.
As published in the Fort Collins Coloradoan
If you get tired of hearing about what you should eat less of, you will be happy to read about something you can eat more of to protect your heart, bones, and muscles: potassium!
Heart. Potassium is a mineral that helps relax blood vessels, decrease risk of stroke, and reduce blood pressure. It appears to offset some of the damaging effects of a high sodium (or salt) diet, making blood vessels less stiff as well as helping the body excrete sodium..
Bones. There is a positive link between a diet high in potassium and bone health. Potassium-rich foods produce alkali in the body to maintain acid-base balance. To see how bones are involved, imagine a diet high in grains and protein foods with very little fruits and vegetables. This diet makes the body acidic, sending a signal to bones to neutralize that acid by breaking down bone to release alkali (base). Adding potassium-rich fruits and vegetables to your diet gives your bones a great advantage on the acid-base scale.
Muscles. Potassium is needed for muscle contraction, communication between muscles and nerves, and overall muscular function. A diet low in potassium may contribute to fatigue and digestive troubles. Muscle cramps do not always mean you need potassium, but muscle fatigue is a pretty good indicator.
The amount of dietary potassium needed to see these positive results on the heart, bones and muscles is reasonable but is not found in the typical American diet. Average intake is 2,650 milligrams each day while the recommended intake is 4,700 milligrams. Of course we eat food, not minerals, so what are the best food sources of potassium?
Fruit is naturally high in potassium. In addition to the well-known banana, dried apricots, prunes, cantaloupe, peaches, apples and oranges are the highest sources, followed by almost all other fruits. Aim for at least three servings each day, with a serving being ¼ cup dried and ½ cup whole fruit.
Vegetables contain as much potassium as fruit, with leafy green vegetables leading the way along with orange vegetables such as sweet potatoes and acorn squash. Other vegetables are also good sources, and research suggests we should eat four servings daily. One serving is just ½ cup cooked vegetables or 1 cup raw vegetables, so you could meet your goal with two servings each at lunch and dinner.
Nuts, beans and lentils also contain a significant amount of potassium. One half cup serving most days can be realistic, especially if you rotate your bean selection between lima, pinto, kidney, great northern, navy and black. Although canned beans are convenient, be sure to rinse them well in a colander to remove excess sodium.
Speaking of sodium, sodium and potassium have opposite effects in the body. People with high sodium, low potassium diets are more likely to have high blood pressure, are more likely to die from a heart attack, and are more likely to die from any cause than someone with a higher potassium, lower sodium diet. Hopefully that’s enough to convince you to replace your highest sodium sources (just about anything in a box) with a colorful potassium source!
As seen in the Fort Collins Coloradan
Vitamin D is often called the sunshine vitamin and the key to healthy bones. While these are true attributes, they only tell part of the story. In fact, most people do not get enough vitamin D from the sun, and the consequences go way beyond your bones.
The role of Vitamin D in bone health is proven. This vitamin is critical in assuring the absorption of calcium in the digestive tract as well as into bones. It is needed for ongoing bone growth and remodeling, which occur in both children and adults. Early signs of inadequate vitamin D intake include bone pain and muscle weakness, symptoms that may be ignored or attributed to other causes. Along with calcium, vitamin D protects against the thin, brittle and misshapen bones of rickets, osteoporosis and osteopenia.
While research is inconclusive regarding the specific relationship between vitamin D and other health outcomes, a growing body of evidence shows it is involved in the prevention and treatment of diabetes, glucose intolerance, high blood pressure, and multiple sclerosis. It also plays a role in inflammation, immune response, cell growth, neuromuscular function, muscle metabolism and cardiovascular disease. These associations point to a need to pay attention to getting enough vitamin D, whether through sunlight, diet, or fortification.
Sunlight does enable the body to convert inactive vitamin D to its active form, D3, in the body via the liver and kidneys. Unfortunately, cloud cover, shade, pollution, glass windows, and sunscreen all block vitamin-D producing UV rays. Individuals with dark skin, head coverings, and limited time outdoors are particularly unlikely to obtain adequate vitamin D from sunlight. Additionally, it is strongly suggested that the risk of skin cancer overrides the benefit you would receive from additional sun exposure.
Instead, dietary and supplemental vitamin D sources are more viable options. This nutrient is found naturally in only a few dietary sources, including fatty fish, fish liver oil, and egg yolks. It is also found in fortified milk, orange juice, and breakfast cereal. Be sure to check food labels and aim for the Recommended Dietary Allowance most days; this is 600 international units (IUs) for ages 1 to 70 years, and 800 IU’s for anyone over the age of 70.
Many people may need a vitamin D supplement. If you do not get enough vitamin D from your diet, are elderly or obese, or have had gastric bypass surgery, you should consider supplementing with D3, as should anyone with inflammatory bowel disease, celiac disease, cystic fibrosis, or liver disease. Check with your healthcare provider about any potential negative interactions with medications.
For healthy bones and a healthy body, pay attention to vitamin D. Make it part of an overall balanced diet and stay physically active, which will benefit you in innumerable ways.
As seen in the Fort Collins Coloradoan
Melissa Wdowik, PhD, RDN, LDN, FAND
is a nutrition educator with over 20 years experience as a college professor, nutrition coach, presenter and writer, as well as a nutrition consultant and founding director of the Kendall Reagan Nutrition Center.