Page 21 - Florida Sentinel 3-25-22

Health
Fiber is a carbohydrate. High-fiber foods include fruits, vegetables, legumes, and grains.
Fiber comes in two different forms: soluble and insoluble. Both types are essential for good nutrition.
Soluble fiber can dissolve in water and gastrointestinal flu- ids. When you ingest soluble fiber, the colon breaks it down into a gel that’s then digested by gut bacteria.
You can find soluble fiber in foods like:
- Oats
- Black beans - Lima beans - Avocado
- Pears
- Nectarines
- Carrots
- Sweet potatoes
- Broccoli
Insoluble fiber can’t dis-
solve in water or other fluids, which means it remains mostly intact during digestion. It helps form stools and control consti- pation.
The following foods are rich in insoluble fiber:
- Wheat bran
- Whole grains
- Cauliflower
- Potatoes
- Green beans
- Nuts
The Food and Drug Admin-
istration (FDA) advises that
adults consume 28 grams of fiber per day.
Coronary Heart Disease Benefits
Individuals consuming high amounts of dietary fiber can sig- nificantly decrease their inci- dence and mortality from cardiovascular disease.
Colon Cancer Benefits
Eating a high-fiber diet is correlated with a reduced risk of colorectal cancer, according to new research that analyzed 25 different studies.
Total fiber intake and fiber from whole grains and cereals were most strongly linked with a reduction in colorectal cancer risk, researchers say.
Digestive Health Benefits
Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is more comfortable to pass, reducing your chance of constipation. If you have loose, watery stools, fiber may help solidify the stool because it absorbs water and adds bulk to the stool.
Fiber helps support bowel health. A high-fiber diet may de- crease your risk of developing hemorrhoids and small pouches in your colon (diverticular dis- ease). Studies have also shown that a high-fiber diet likely re- duces the risk of colorectal can- cer. Some fiber is fermented in the colon.
Researchers are looking at how this may play a role in pre- venting colon diseases.
Ulcerative Colitis Benefits
Some research has demon- strated that fiber may be advan- tageous for managing ulcerative
colitis during periods of remis- sion.
According to research from 2015, dietary fiber can extend remission from UC and reduce lesions in the intestines by de- creasing activity in mucosal mast cells. These cells are vital to helping your gut function and maintaining your intestinal bar- rier, but they may trigger an im- mune response, which leads to inflammation.
Either way, it’s a good idea to check in with a doctor or dieti- tian before reducing or increas- ing the amount of fiber in your diet.
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