SurgeonOne, Inc.
High Fiber Diet
Purpose
Dietary fiber is the part of a plant that provides and maintains the plant's
structure. Cellulose, hemicellulose, polysaccharides, pectins, gums, mucilages,
and ligins are dietary fibers. These fibers are unrelated chemically, however,
they all have one thing in common-they can't be digested by the human body.
For this reason, they can help correct disorders of the large intestine (colon),
and keep it functioning normally. Therefore, it is important to increase the
amount of fiber in the diet.
Function of the
The main job of the colon is to complete the digestion
process. This occurs by removing excess water from food wastes entering from
the small intestine. When wastes pass through the intestines too quickly,
not enough water is absorbed. Watery stools and diarrhea are the result. In
the contrast, if the passage of waste is too slow, too much water is absorbed.
This results in hard stools and constipation, which often leads to straining.
These simple problems occasionally lead to more serious disorders.
The Importance of Dietary Fiber
Fiber (also called roughage or bulk) promotes the wavelike contractions that
keep food moving through the intestine. Also,
high-fiber foods expand the inside walls of the colon. This eases the passage
of waste. Fibrous substances pass through the intestine undigested. They also
absorb many times their weight in water, resulting in softer, bulkier stools.
Studies show that rural Africans, who eat diets high in fiber, eliminate food
waste in one-third the time it takes people from urban westernized cultures.
Their stools are larger and softer. Because of the
greater bulk and speed of foods through the digestive tract, it is believed
that harmful substances are also swept out before they can cause problems.
In fact, these rural people have fewer of the digestive tract disease that
plague Western man. It is thought that this
may be related to the nature of their diet.
A high fiber diet causes a large, soft, bulky stool that passes through the
bowel easily and quickly. Because of this action, some digestive tract disorders
may be avoided, halted, or even reversed simply by following a high-fiber
diet. A softer, larger stool helps prevent constipation and straining. This
can help avoid or relieve hemorrhoids. More bulk means less pressure in the
colon, which is important in the treatment of irritable bowel syndrome and
diverticulosis (defects in the weakened walls of the colon). In addition,
fiber appears to be important in treating diabetes, elevated cholesterol,
colon polyps, and cancer of the colon.
Nutrition Facts
As long as a balanced selection of foods from each of the basic food groups
is chosen, the High Fiber Diet is nutritionally adequate. Some studies indicate
that excessive intake of certain dietary fiber sources may bind and interfere
with the absorption of the following minerals: calcium, copper, iron, magnesium,
selenium, and zinc. However, there appears to be no problem for those adults
who follow a balanced, regular diet. Occasionally, a physician may prescribe
supplements.
The Use of Fiber in the Irritable Bowel
Irritable bowel syndrome (IBS) is one of the most common disorders of the
lower digestive tract. There is no disease present with IBS, but it creates
bothersome symptoms such as altered bowel habits - constipation, diarrhea,
or both alternately. There may also be bloating, abdominal pain, cramping,
and spasm. An attack of IBS can be triggered by emotional tension and anxiety,
poor dietary habits, and certain medications. Increased amounts of fiber in
the diet can help relieve the symptoms of irritable bowel - syndrome by producing
soft, bulky stools. This helps to soften the stool. Irritable bowel syndrome,
if left untreated, may lead to diverticulosis of the colon.
Fiber and
Fiber and Diverticulosis
Prolonged, vigorous contraction of the colon, usually in the left lower side,
may result in diverticulosis. This increases pressure causing small and eventually
larger ballooning pockets to form. These pockets usually cause no problems.
However, sometimes they can become infected ( diverticulitis) or even break open (perforate) causing
pockets of infection or inflammation of the sac lining the abdomen (peritonitis).
A high-fiber diet may increase the bulk in the stool and thereby reduce the
pressure within the colon. By so doing, the formation of pockets is reduced
or even possibly stopped.
Some professionals recommend restricting the following foods in diverticulosis
diets: nuts, poppy seeds, caraway seeds, rye seeds, popcorn, crunchy peanut
butter, corn, cucumber, and squash; as well as fruits and vegetables with
seeds such as strawberries, figs, and tomatoes. However, there has never been
any medical proof that these foods are injurious. Many gastroenterologists
allow and even encourage consuming these foods, depending on an individual's
tolerance.
Fiber, Cholesterol and Gas
Insoluble fiber is found in wheat, rye bran, and other grains.
It is also the fiber found in most vegetables. Insoluble fiber means it does
not dissolve in water. It also cannot be used by intestinal-colon bacteria
as a food source, so these beneficial bacteria generally do not grow and produce
intestinal gas.
Soluble fiber, on the other hand, does dissolve in water forming a gelatinous
substance in the bowel. Soluble fiber is found in oatmeal, oat bran, fruit,
psyllium (Metamucil, Konsyl), barley, and legumes.
Soluble fiber, among its other benefits, seems to bind up cholesterol allowing
it to be eliminated with the stool. If enough is removed it can lower the
blood cholesterol 10 - 15%.
The down side of soluble fiber is that it can be metabolized by gas forming
bacteria in the colon. These bacteria are harmless but for
those who have an intestinal gas or flatus problem it is probably best
to avoid or carefully test soluble fibers to see if they are contributing
to intestinal gas. Whenever possible, both soluble and insoluble fiber should
be eaten on a daily basis.
A Dietary Fiber Supplement May Be Helpful
Some people don't tolerate fibrous foods well. If you can't consume enough
fiber in your diet alone, certain stool softening and bulking agents
are available. These products absorb water and produce the bulk necessary
for the digestive tract to perform naturally. They help create a soft and
well-formed stool. For this reason, they can be very useful in preventing
and treating digestive tract disorders. Metamucil,
Konsyl, and Per Diem Fiber are such products. These
contain psyllium mucilloid and come from the seed
of the psyllium plant. Citrucel
(hemicellulose), Benefiber (partially hydrolyzed guar gum)
and FiberCon
(polycarboxisal) are other bulking agents that can
also be used.
Special Considerations
To improve your diet, add foods that contain more
dietary fiber. You can include some or all of the following:
1. Whole-grain foods (such as bran cereals) and breads (those made with whole-wheat grains).
2. Fresh fruits (including the skin and pulp).
3. Dried or stewed fruits (such as prunes, raisins, or apricots).
4. Root vegetables (such as carrots, turnips, or potatoes).
5. Raw or fresh vegetables, such as cabbage. (Lettuce is actually low in fiber).
Eating bran cereal in the
morning is often the easiest way to obtain fiber. AII-Bran, 100% Bran, Bran
Buds, Oat Bran, Oatmeal, and Raisin Bran are some of the high-fiber cereals
presently available. Bran can cause rumbling intestinal gas and even some mild
cramping, so it should be eaten in small amounts at first. The amount can be
increased as the body gets used to it. The goal should be one to two large,
soft, formed stools a day.
You should also try to follow these dietary rules:
1. Drink plenty of liquids, including fruit or vegetable juices and water. Drink at least six (6) Cups of water or fluid a day.
2. Eat slowly. Chew your food thoroughly. This allows the saliva and digestive juices of the stomach, liver, and pancreas to break down food more easily. It may also help prevent problems from developing in the lower digestive tract.
3. Eat your meals at regular intervals.
Examples of
Foods with Fiber
Cereals: AII-Bran, Cheerios, Corn Flakes, Frosted Mini- Wheats,
Grape Nuts, Raisin Bran, Rice Krispies, Shredded
Wheat, Special K, Total, Wheat Chex, Wheaties.
Vegetables: Beans (string, green), Cabbage, Carrots, Corn (canned), Peas,
Spinach, Sweet -Potatoes, Turnips.
Fruits: Apple (with skin), Banana, Grapefruit,
Breads: Bran Muffins, Crisp Rye Bread, French Bread,
Pumpernickel Bread, Whole Wheat Bread.
Pasta and Rice: Macaroni, Rice (brown), Spaghetti (regular), Spaghetti (wheat).
Juices: Apple, Grapefruit, Grape,
Nuts: Almonds, Filberts, Peanuts, Lentils (cooked), Lime Beans (cooked), Navy
Beans (cooked).