MATC Matters

When you think of a balanced diet, you may think of a low-fat, high nutrient diet. Fiber is an essential part of the diet that is often forgotten. Along with a balanced diet, fiber can help prevent a number of diseases, including heart disease, cancer and diabetes.

Fiber comes from plant sources, either in a soluble (dissolves in water) or insoluble (does not dissolve in water) form. Soluble fiber attaches itself to fatty substances within the body, which promotes the exiting of fatty substances from the body. Including soluble fiber in your diet can help reduce blood cholesterol levels. Soluble fiber also assists in controlling blood sugar levels through slowing the absorption of blood sugars. Insoluble fiber holds on to water while passing through the intestinal tract. Insoluble fiber adds bulk and softness to the stool resulting in regularity and proper bowel function. The lists below let you know how to incorporate both types of fiber into your diet.

Good Sources of Soluble Fiber
Peas, beans, oats, barley, apples w/ skins, oranges, prunes, strawberries, bananas, carrots, broccoli, and cauliflower.

Good Sources of Insoluble Fiber
Whole-wheat products, wheat bran, corn bran, fruit w/ skin, cauliflower, green beans, potatoes w/ skins, and broccoli.

Are you getting enough?
As noted above, everyday food can supply your daily fiber intake. An easy way to come close to your goal is to eat 5 servings of fruits or vegetables and 3 servings of whole grains everyday. For fiber content in other food, look at the nutrition label for dietary fiber. As shown below, gender and age can vary the amounts of fiber needed.

• 25 grams a day for women younger than 50
• 38 grams a day for men younger than 50
• 21 grams a day for women older than 50
• 30 grams a day for men older than 50

Along with increasing your fiber intake, it is also important to increase your water intake. Drinking water aids in the transportation of fiber through the intestines. Drink eight 8-ounce glasses of water per day for proper digestion.

NOTE: There is such a thing as too much fiber. Consuming more than 50-60 grams of fiber per day hinders the absorption of vitamins and minerals, as well as causing gas, diarrhea and bloating.

Source: Tessmer, Kimberly A. (2003) The Everything Nutrition Book.

Please consult your physician with any concerns you might have regarding this information. This information is not intended to replace professional medical advice.

Questions? Contact Cindi Rutten, Employee Health & Wellness Coordinator