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foodandwine120The challenge this week is for you to figure out what I'm referring to as quickly as you can.

WHAT AM I?

  • If you eat enough of me you'll be more likely to avoid several chronic illnesses.
  • According to 2010 federal dietary recommendations, the typical American only consumes about 40% of the recommended level of me.
  • If you consume more of me than you do now, it's likely that you'll be slimmer than you are now.
  • I don't contain any nutrients.
  • I also don't have any calories.
  • Nutritionists and doctors often advise that by consuming more of me you'll reduce digestive problems such as irritable bowel syndrome and constipation.
  • On the other hand, if you get too much of me it could cause diarrhea and interfere with the absorption of vitamins, minerals, and proteins.

Did you guess what I am yet?

I'm fiber.

Fiber is a component of fruits, vegetables, legumes, and grains. Our bodies don't digest fiber - it passes through our systems and is eliminated. But on its journey though our bodies, good things happen.

Fiber comes in two forms: soluble and insoluble.

Soluble fiber, as the name suggests, dissolves in water. After consumption it's fermented by bacteria that reside in the colon. As a result of the fermentation, eating too much soluble fiber can lead to more gas in your colon than is comfortable. To protect yourself from this discomfit, be sure to increase your consumption gradually. But don't be put off by the word bacteria. These are "good" bacteria which keep our colons healthy. You'll find useful quantities of soluble fiber naturally occurring in oat and rice bran, strawberries, peas and beans, and citrus fruits.

Insoluble fiber absorbs water and facilitates the passage of food through your intestines and stomach and adds bulk to your stool. Good sources are whole-wheat breads and cereals, wheat bran, carrots, beets, turnips, cauliflower, cabbage, Brussels sprouts, and beets. If you enjoy eating apples with their skins, you'll be increasing the amount of insoluble fiber you consume.

Normally, it's recommended that women over 50 should get at least 21 grams of fiber each day and men over 50 should try to consume about 30 grams. Some nutritionists recommend as much as 40 grams per day. If you eat five daily servings of fruits and vegetables and six of grains, mostly whole grains, you'll be doing just fine. To make these numbers clearer, a third of a cup of bran cereal provides about 9 grams of fiber and a half-cup of beans will supply you with somewhere between six and nine grams depending on the type of beans you choose. It's generally agreed that fiber obtained directly from food is more valuable than from supplements.

If you're interested in warding off colon cancer, the following will be of interest. British and Dutch researchers conducted twenty-five studies of over 2 million people. The results showed that fiber from cereal and whole grains was effective in reducing the amount of colon cancer while fiber from fruits and vegetables was not. About three servings of whole grains a day, about 90 grams, reduced colon cancer by 17%. They also found that for each increase of 10 grams of fiber daily, the risk of colorectal cancer decreased by 10%. The researchers also concluded that a high fiber diet might reduce the risk of type 2 diabetes, obesity, and cardiovascular disease. However, this does not mean you should only get your fiber from grains. The fiber in fruits and vegetables, and the vitamins and minerals they provide, are all valuable health benefits.

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