By David Blyweiss, M.D., Advanced Natural Wellness
Most of us tend to think of fiber as something that keeps us “regular,” but that’s only part of the picture. In fact, I’m firmly convinced fiber is an often overlooked anti-aging medicine.
And I’m not alone in this belief.
The folks at the National Cancer Institute think so, too. To test the anti-aging theory, they tracked more than 219,000 men and 168,000 women between the ages of 50 and 71 for 9 years. And, those who ate the most fiber lived longer—a lot longer. In fact, men who ate 29 grams of fiber and women who ate 26 grams daily were 22% less likely to die.1
The problem is, most of us are lucky to get 15 grams of fiber a day.
But it isn’t all that difficult to get that extra 10-15 grams each day. One-half cup of navy beans contains 9-10 grams; one tablespoon of chia seeds packs approximately 3-6 grams; and supplements are another source. And those small additions can have a big impact.
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Plant foods contain a combination of insoluble (non-digestable) and soluble (able to mix with water) fiber. And while we need both, each one does a slightly different job.
Insoluble fiber passes through the digestive tract like a street cleaner and helps to keep us “regular.”
Soluble fiber binds with toxins and makes it possible for them to be eliminated from our bodies. And it also reduces cholesterol. Soluble fiber increases bulk in the stomach too, creating a sense of fullness. And it slows the breakdown of carbohydrates, helping to stabilize blood-sugar levels and reduce cravings. Both these actions help with weight loss. Especially with fat around the abdomen.
Deep belly fat surrounding our organs is linked to high blood pressure, diabetes and fatty liver disease. According to researchers at Wake Forest Baptist Medical Center in Winston-Salem, N.C., eating soluble fiber significantly reduces this harmful fat.2
So where are the best places to find these beneficial types of fiber? Here are some great foods that can boost your fiber intake.3
| Type of Food |
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| Cereal: Mass-market “high fiber” brands may contain artificial sweeteners, preservatives and added isolated fiber extracts. So, look for a natural high-fiber cereal that contains whole grains, bran and flax or chia seed. |
4-14 |
| ½ cup navy beans |
9-10 |
| ½ cup pinto or black beans, lentils or split peas |
7-8 |
| ½ cup garbanzo, kidney, lima or white beans |
5-7 |
| 1 Asian pear |
9-10 |
| 1 cup fresh or frozen red raspberries or blackberries |
8-11 |
| 1 Tbs. chia seed (exact content of seeds differs by variety; check labels) |
3-6 |
| 2 Tbs. ground flax seed (exact content of seeds differs by variety; check labels) |
4-6 |
| 1 medium (3-inch diameter) apple |
4.4 |
| 1 medium potato with skin |
4 |
| 1 medium sweet potato (5 inches long, 2-inch diameter; flesh only) |
3.8 |
| 1 medium banana (7 to 8 inches long) |
3.1 |
| ½ cup brown rice, long grain |
1.8 |
Even if you add more fiber-rich foods to your daily diet, it can still be hard to get the recommended 35 grams per day. And that’s where supplements can help you out.
Capsules, chewable tablets, powders, and liquid supplements can provide you with fiber from a variety of sources including psyllium husks, fruits and vegetables, legumes, grains and seeds. Most supplements boast 2 to 12 grams per serving.
Capsules and chewables will give you the least amount of fiber per serving while powders and liquids provide the most. But popping a chewable may be a lot more convenient for someone on the go than a powder that must be mixed with water or juice.
Bottom line: When figuring out which type of fiber supplement works best for you, consider the amount of fiber in your diet, as well as your lifestyle, and pick one that will help you reach your daily requirement.
And remember, when increasing your fiber intake, you must do it gradually, in small amounts, and drink plenty of water to avoid digestive upset.
It’s also important to take your fiber at a different time of day than your other supplements to prevent the nutrients from binding with the fiber and being excreted out of your body.
References:
- Park Y. Dietary Fiber Intake and Mortality in the NIH-AARP Diet and Health Study. Archives of Internal Medicine. 2011; 171:1061-1068.
- Hairston KG. Lifestyle Factors and 5-Year Abdominal Fat Accumulation in a Minority Cohort: The IRAS Family Study. Obesity (Silver Spring). 2011 Jun 16. [Epub ahead of print]
- USDA National Nutrient Database.
