Did
you know
• There are two main types of fiber, soluble
and insoluble. Some foods have both, particularly
whole grains.
• Fiber is the part of the plant that cannot
be digested by human enzymes. Since it is not
digested, it provides no calories or energy.
• What it does provide is bulk which helps
move waste products quickly through the intestinal
tract. Waste products shouldn't stay longer in
your system since it contains harmful bacteria
and toxins.
• Fiber fills you up without adding unnecessary
calories. During pregnancy when resisting sugary
and refined foods become especially difficult,
this is a bonus.
• Soluble fibers include most fruits and
vegetables. It has been shown to reduce cholesterol
and thereby minimize the risk of heart disease.
• Insoluble fibers include bran, rice, fruit
peel and nuts – it passes through the intestine
unchanged.
• Fiber lessens your chances of developing
cancer of the colon, rectum, endometrium and breast.
• Soluble fiber-rich foods slow down the
absorption of carbohydrates; sugars are slowly
released into the bloodstream. This helps to control
blood sugar, which is especially useful to people
with diabetes.
• Both types of fiber require water for
processing so staying well hydrated becomes really
necessary. If you increase your fiber intake then
make sure to increase your water intake as well.
• Increasing physical activity aids with
the speedy elimination of waste. Some exercise
helps.
• Eating plenty of fiber and drinking plenty
of water along with some exercise can boost a
sluggish system, which you can be susceptible
to during pregnancy.
• You should aim for 20-30 gm of fiber a
day. A good way to tell if you are getting enough
fiber is your stools, which should be large and
soft. Frequency doesn't count as much.
• Too much of a good thing can be bad. Excess
of fiber in the diet can backfire and cause you
to have diarrhea and a loss of nutrients.
• The husk portion of the pysllium is known
for the high-soluble fiber content and it is used
in some over-the-counter laxatives and food. Pysllium
husk has 14 times more soluble fiber than oat
bran. Do not take OTC laxatives without consulting
your doctor first.
Soluble and Insoluble
Fiber
1. Soluble fiber dissolves in water and forms
a gummy substance. The best sources include barley,
dried beans and peas, fruits (like apples, figs,
mangoes, plums and strawberries), lentils, oats,
psyllium and vegetables (like broccoli, cabbage,
carrots, sprouts and potatoes).
2. Insoluble fiber does not dissolve in water.
It functions to remove unwanted debris. It soaks
up water and expands the bulk of waste products
and this makes stools softer and easier to move
through your intestines. Insoluble fiber prevents
constipation and hemorrhoids. The best sources
include bran cereals, brown rice, corn and popcorn,
fruits like apples and pears, vegetables like
spinach, asparagus and okra and 100% whole grain
breads and pastas.
A Diet Change
• Since you have decided to make the change,
go about it gradually. Give your body time to
adapt as you make the switch.
• Adding a lot of fiber to your meals all
at once can result in bloating and flatulence.
Increase your fiber gradually beginning with soluble
fiber. Drink lots of water, more than you think
you need and preferably between meals.
• Build your intake of dried beans, broccoli,
cabbage, bran and other such gassy foods slowly.
Give the bacteria in your digestive tract a chance
to adjust to processing complex carbs.
• The most common cause of fiber discomfort
is wheat bran. If you have problems with one type
of fiber food, try another. Keep your diet as
varied as possible.
• If you experience problems when making
the switch it is likely due to your previous diet
being high in sugar and fat, which your body has
grown accustomed to. It can take a while to make
the change but it is worth in the long run.
