Fiber

Description:

Fiber is the components of plant cell walls and the undigestible carbohydrates residues, except lignin which is a non carbohydrate polymer. There are several types of fiber: water soluble (e.g., pectin, gums, mucilages) found in fruits; and water insoluble (e.g., cellulose, hemicelluloses) found in wheat bran.

Supplement Forms:

• Pill form-can swell 7 times the original size in 1 minute after contact with water
• Fiber-filled gelatin capsules-begin to swell 6 minutes after contact with water
• Best sources of water-soluble fibers for non-laxative effects:
  psyllium, guar gum, glucomannan, gum karaya, and pectin

Foods Containing Fiber:

• Fruits:
  
  Apple with skin-medium (3.5 gm.)
  Banana-medium (1/4 gm.)
  Blueberries-1/2 cup (1.8 gm.)
  Cherries-10 (1.2 gm.)
  Figs-5 (8.6 gm.)
  Orange-medium (2.6 gm.)
  Peach-medium (2.8 gm.)
  Pear-medium (5.2 gm.)
  Prunes dried-3 (1.9 gm.)
  Raisins-1/4 cup (2.0 gm.)
  Raspberries-1/2 cup (3.0 gm.)
• Vegetables:
  
  Acorn squash-1/2 cup (1.7 gm.)
  Asparagus-1/2 cup (1.0 gm.)
  Avocado-medium (4.6 gm.)
  Bean sprouts-1/2 cup (1.5 gm.)
  Broccoli-1/2 cup (2.3 gm.)
  Brussels sprouts-1/2 cup (3.4 gm.)
  Cabbage-1/2 cup (1/4 gm.)
  Carrot-medium (2.3 gm.)
  Cauliflower raw-1/2 cup (1.4 gm.)
  Celery stalk-medium (0.7 gm.)
  Corn-1/2 cup (3.0 gm.)
  Green beans-1/2 cup (1.1 gm.)
  Green pepper raw-1/2 cup (0.5 gm.)
  Cucumber raw-1/2 cup (0.4 gm.)
  Lettuce raw-10 leaves (2.0 gm.)
  Mushrooms raw-1/2 cup (0.6 gm.)
  Onions raw-1/2 cup (0.9 gm.)
  Potato baked-medium (3.9 gm.)
  Rice brown-1/2 cup (1.6 gm.)
  Rice white-1/2 cup (0.8 gm.)
  Spinach raw-1/2 cup (0.6 gm.)
  Sweet potato-medium (3.9 gm.)
  Tomato raw-medium (1.5 gm.)
  Zucchini-1/2 cup (1.8 gm.)
• Legumes:
  
  Beans, baked-1/2 cup (8.8 gm.)
  Dried peas-1/2 cup (4.7 gm.)
  Lentils-1/2 cup (3.7 gm.)
  Lima beans-1/2 cup (6.5 gm.)
  Kidney beans-1/2 cup (7.3 gm.)
  Navy beans-1/2 cup (6.0 gm.)
• Cereals:
  
  All Bran regular-1/2 cup (12.7 gm.)
  All Bran extra fiber-1/2 cup (13.0 gm.)
  Bran Flakes-3/4 cup (3.0 gm.)
  Bran Chex - 2/3 cup (4.6 gm.)
  Corn Bran-2/3 cup (5.4 gm.)
  Cracklin' Oat Bran-1/2 cup (4.0 gm.)
  Grape Nuts-1/2 cup (4.0 gm.)
  Fiber-One-1/2 cup (12.0 gm.)
  Quaker Oats uncooked-1/2 cup (4.5 gm.)
  Raisin Bran-2/3 cup (4.0 gm.)
  Shredded Wheat-2/3 cup (2.6 gm.)
  Wheat germ-3 Tablespoons (3.0 gm.)
  100% Bran-1/2 cup (8.4 gm.)

Clinical Indications:

• AIDS
• Atherosclerosis
• Cancer prevention
• Candidiasis
• Cholecystitis
• Cholelithiasis
• Chronic fatigue syndrome
• Congestive heart failure
• Constipation
• Crohn's disease
• Diabetes mellitus
• Dysmenorrhea
• Endometriosis
• Eczema
• Fibrocystic breast disease
• Gout
• Headaches
• Hemorrhoids
• Hypertension
• Irritable bowel syndrome
• Menopause
• Multiple sclerosis
• Obesity
• Peptic ulcers
• PMS
• Psoriasis
• Psoriatic arthritis
• Ulcerative colitis
• Uterine fibroid
• Appendicitis
• Autoimmune disorders
• Colon cancer
• Deep-vein thrombosis
• Dental caries
• Diverticulitis
• Pernicious anemia
• Pulmonary embolism
• Renal lithiasis
• Skin disorders
• Thyrotoxicosis
• Varicose veins

Physiologic therapeutics:

• Binds to bile acids, causing a decrease in blood cholesterol
• Can cause constipation if initial dose is too large or insufficient water at the time the fiber supplement is taken
• Decreases gastric emptying resulting in better digestion and absorption
• Decreases hyperglycemic response
• Decreases transit time
• Increases intestional bacterial flora
• Increases pancreatic secretion
• Increases satiety

Drug/Nutrient Interaction:

• May interfere with absorption of certain drugs and minerals - take fiber supplements hours away from medications

Adverse Reactions and Toxicity:

• Fiber supplements in pill form are contraindicated in disorders of the esophagus
• Sudden increase in dietary fiber can cause flatulence and abdominal pain/discomfort

Copyright 1998 - 2008 by L. Vicky Crouse, ND and James S. Reiley, ND. All rights reserved (ISSN 1527-0661).