Full of Fiber

Okay, for this next question, we're going to get a little "graphic." When you think about fiber, you often think about your bowels all in the same thought. Our next question comes from Huntington Beach and it is this:

I notice my bowel movements are smooth and soft and "normal" when I eat fiber from natural sources, but different when I eat foods that are supplemented with fiber or have fiber added to them. Why is that and is it better to eat the natural fiber foods?

Answer: First of all, let's define fiber. It is the part of plant foods that your body can't digest. Fiber is found in fruits, vegetables, whole grains, beans, nuts and seeds. High fiber foods are typically low in calories and fat and loaded with vitamins and minerals. As far as the fiber itself is concerned, it is virtually the same whether it is in a supplement form or in the food itself, so I'm not sure why it is affecting your bowel movements differently. However, hydration status and activity level also play a huge role in "normal" bowel movements, so if either of these altered at all, it may be due to that instead of the fiber.

Side note:
What is the difference between Soluble and Insoluble Fiber? Soluble fibers absorb many times their own weight in water. Soluble fibers, therefore, tend to give you an increased sense of satiety. Insoluble fiber passes through the intestine almost unchanged. Both kinds help to make your bowel movements softer and easier to pass. However, when increasing the fiber in your diet, do it SLOWLY until you reach the recommended goal of 21-25 grams/day for women and 30-38 grams/day for men.

Lets hear it for the beans! Beans are a FABULOUS way of adding fiber to your diet! They are a great source of protein, low in fat and contain no saturated fat or cholesterol. In addition, research has shown that diets including beans may reduce the risk of certain cancers as well as heart disease, currently the number one killer of Americans. The 2005 Dietary Guidelines for Americans developed by the USDA recommends that Americans eat 3 cups of beans/week. The current average is only one cup per week.