FOOD HIGH IN FIBER
By
Dr. Myles H. Bader
Fiber is the indigestible residue of foods composed of carbohydrate, cellulose, pectin, and hemicelluloses.
The human skeletal system; is supported by bones and without them we would be "the blob." A similar support system; is found in all of nature, the support substance is called "fiber." Fiber is the skeletal and supporting framework of vegetable cells, flowers, seeds, fruits, stems, roots and tubers. Many forms of fiber when eaten: cannot be digested by any enzyme in our system.
Around 1880, roller milling was introduced to food processing in the United States and was able to remove almost all the bran and fiber from our flour. Most of the bowel diseases of civilized man have become common since this time. Bran is most important as it has an even greater laxative effect than the fiber of fruits and vegetables.
Bran and other fibers are present in whole grain bread but have been removed from white bread and brown breads. To be sure you are purchasing the right bread, make sure the label for the first ingredient says 100% whole grain or at least whole grain. Another example is white rice from which bran has been removed.
Because fiber is not digested or absorbed it is therefore not a nutrient in the usual sense of the word. But it is necessary for the proper working of the intestine and hence the whole, body. In the large bowel fiber adds bulk to the stool and gives it the correct consistency, and also accelerates its passage through the gut, thereby helping the body to get rid of its waste.
Some diseases that have been associated with the eating of a diet low in fiber are cancer of the colon and rectum, heart disease, diverticular disease, appendicitis, gallstones, varicose veins, hiatal hernia, hemorrhoids, obesity, constipation (not strictly a disease) and diabetes.
In the United States many people's diet is lacking in fiber because they eat little plant foods, and the plant foods that are eaten are usually processed and refined in such a way as to remove most of the original fiber. Thus the diet is composed largely (90% or more in many cases) of animal products, refined breads and cereals, fats and sugars….food generally void of fiber.
The problem with the American diet is that it is just too refined. Our foods are over processed, which removes a large percentage of the available dietary fiber. If you decide to increase the fiber in your diet it may take you a while to get used to it. You may find it easier to change over gradually rather than all at once. But the diet change should be continued indefinitely for optimum health.
Total time for food to go through the intestinal tract:
With High Fiber With Little Fiber
30 Hours 80 Hours
IMPORTANT NOTE: All fiber contained in foods is not equal. A good example of this is fiber from wheat bran, which is composed mainly of cellulose and has no cholesterol lowering effect. Oat bran, beans and apples, however, do have a lowering effect.
FIBER CONTENT OF VARIOUS FOODS
FOOD________________________SERVING SIZE____________FIBER (g)
Breads & Cereals
Whole Wheat Bread.....................................1slice.............................................2.4
All Bran or 100% Bran.................................1 cup..............................................23.0
Shredded Wheat..........................................2 biscuits......................................6.1
Fruits
Apple..............................................................1 small..........................................3.1
Strawberries.................................................1/2 cup..........................................2.6
Banana..........................................................1 medium.....................................1.8
Orange...........................................................1 small.........................................1.8
Applesauce...................................................1/2 cup.........................................1.7
Plum, raw......................................................2 small.........................................1.6
Cantaloupe, cubes......................................3/4 cup.........................................1.4
Vegetables
Corn, kernals...............................................2/3 cup.........................................4.2
Peas, cooked..............................................1/2 cup..........................................3.0
Carrots, raw.................................................1 medium....................................3.7
Potatoes, cooked.......................................2/3 cup..........................................3.1
Celery, raw..................................................2 1/2 stalks..................................3.0
Cauliflower, raw.........................................1 cup.............................................1.8
Spinach, raw..............................................2 large leaves .............................1.8
Broccoli, cooked.......................................3/4 cup...........................................1.6
Cucumber..................................................3 ½ in. section..............................1.5
Green Beans.............................................½ cup.............................................1.2
Lettuce, Iceberg........................................1 cup...............................................0.8
