Fibre, not just for breakfast!

[Guest guest]

A large bran muffin, a heaping bowl of Bran Buds / Flakes /

Squares;

oatmeal. we have been inundated for several decades now with the

message -- Eat Fiber! Ready-made products flooded the market

with

" High in Fiber " tattooed prominently on the package. The

benefits of

fiber were advertised highly -- bowel health, heart health,

etc. --

and many jumped on the fiber bandwagon. But most were

breakfast-based offerings and that does not give fiber its full

due.

Fiber is a fantastic component of any meal and can be found in a

wide variety of lowcarb-friendly fare. Anytime is Fibertime! But

to

fully reap its rewards, one must understand this complex

carbohydrate and be aware of its forms and foibles before

digging in

with an oversized spoon.

For lowcarbers, fiber is the friendliest of the carbohydrates.

It is

a tremendously large molecule that the body simply does not have

the

mechanics to break apart. We ingest it; we eliminate it. Pretty

much

end of story. Ok, it is not quite that simple, but almost. Fiber

moves through our digestive system without experiencing the

digestive processes of other biological molecules -- the simpler

carbohydrates, proteins and fats. However, it does take up

space, it

fills the mouth, and is often associated with things that taste

good, like vegetables. So, you can eat fiber and the body feels

like

it is " eating, " but without breaking the chemical bonds that

hold

together the molecule. You, therefore, do not receive the

caloric or

carbohydrate component fiber contains. Score one for fiber! A

high-fiber meal allows you to feel full, but keeps your calories

and

carbs in check. Fiber is also linked to the prevention of

certain

cancers such as colon and breast and may help lower the LDL (bad

cholesterol) of individuals. Further, fiber can work to lower

blood

sugar levels, which is important for diabetics and lowcarb

adherents. Obviously, fiber is something to which we want to

send a

Valentine's Day card.

But, fiber does come in different forms and each offers its own

unique benefits. Based on how the pieces of the molecule are

arranged, fiber sorts into two categories -- soluble and

insoluble.

The compound on which we base this solubility designation is

water.

Soluble fiber dissociates in water and insoluble does not.

Soluble

fiber appears solid in dry form, but forms a jelly-like mass

when

combined with water. Insoluble fiber does not dissociate in

water

and stays more or less a solid mass. What this allows is for

each

type of fiber to behave a bit differently when it enters the

body

and have different " consequences. " Both are important for

overall

health, but one may choose to supplement with more of one type

or

another based on personal health needs.

Insoluble Fiber

Insoluble fiber is the primary component of those " bulk-forming

laxatives " you hear so much about. Basically, it moves bulk

material

through the intestine -- itself and whatever else you have in

its

way. This will prevent/relieve constipation and promote general

regularity, but also serves to move more noxious materials

through

the colon at a faster rate. This has been linked with a

reduction in

the incidence of colon cancers. Also, insoluble fiber helps to

control and balance the acidity in the intestines.

Some microorganisms linked with producing cancer-causing

substances

in the colon thrive at an acidity away from our body's norm. By

keeping our colon acidity at the correct level, fiber thwarts

the

growth of these organisms and works again to reduce our risk of

colon cancer.

From where do we get insoluble fibers? Well, one could gnaw on

wood

all day like a termite, but we fortunately have more palatable

options available. Vegetables are fibrous wonders and the green

leafies are well-supplied with this healthy substance. Many

fruits

and root vegetables contain fiber in appreciable amounts only in

their skins. If you are on a plan/stage where these are allowed,

make sure to consume the whole food -- skin and all -- for the

fiber

benefits. Whole grain products are far more fibery than their

pallid

counterparts. Flax seed is a great source of insoluble fiber (as

well as very healthy fats) and is quite appropriate for lowcarb

dieters. Other more obscure sources are corn bran and oat fiber.

These can generally be found through online retailers and can be

used in baking to boost one's fiber intake.

Soluble Fiber

Soluble fiber is a gummy mass when mixed with water and this

mass

provides some welcome benefits. Soluble fiber binds with fatty

acids

and this can help to lower total and LDL cholesterol, reducing

the

risk of heart disease. Also, soluble fiber prolongs stomach

emptying

time. This prolongs your feeling of fullness, but also slows the

release of sugars into the body. It also helps to slow the

absorption of sugars -- a two-fisted punch against insulin

surges!

This, of course, makes a lowcarber or diabetic giddy as it is

another weapon in our arsenal against the effects of insulin

resistance.

Dietary sources of soluble fiber include whole oat products and

oat

bran, legumes (black soybeans are a very good source and very

lowcarb, to boot), flax seed, fruits and vegetables and psyllium

husk.

It is not hard to adhere to a lowcarb diet and include many of

the

fiber sources in the daily food budget. Most people receive a

75%-25% ratio of insoluble to soluble fiber in their diets

through

the consumption of a variety of foods. In fact, few foods

contain

only one fiber type. Most contain a quantity of both, but may

lean

towards one or the other. By eating a varied, healthy diet, it

is

not difficult to incorporate a good measure of fiber into the

day.

What perfection! Low cal, low carb, big fullness, big health. An

unspoiled canvas of benefits. Oh, if life were that

perfect.Although

fiber is a benefit-blaster, it does have a few cautions. First,

fiber requires fluid. Say that over and over. Increasing your

intake

of fiber without increasing your fluid intake is like packing

your

intestine with sand. Nothing is going anywhere. You will work

against your goal of being a " regular Joe " through this route.

Too

little fluid will produce a level of constipation the likes of

which

you have never known (hopefully) and can dehydrate you as the

fiber

sucks moisture across the lining of the large intestine. Liquid

greases the tracks and softens the fibrous mass, making for a

much

happier start to the day. Normally, this is a relatively minor

problem, albeit unpleasant, but in severe cases bowel

obstruction

can occur and this can have quite dire health effects. It is

best,

always, to slowly increase your dietary fiber over a period of

time

to allow the body time to adjust to this new situation and

monitor

your fluid intake closely.

A more dangerous obstruction can occur, though, in the throat.

Fiber

swells when it comes in contact with liquid, but needs copious

liquid to soften and pass freely through body tubes. When you

toss

down that big fiber cracker and start to swallow, the fiber

grabs

the mouth and throat moisture and begins to swell. Without a

chaser

of liquid, the fiber cannot get the extra liquid boost needed to

soften and move down the throat. It can swell and block the

throat

and esophagus. Yes, you could actually choke to death. Always

consume your fiber slowly; chew before swallowing; and consume

with

a goodly amount of your beverage of choice.

Lastly, too much dietary fiber can impede the absorption of

nutrients into the body. The fiber moves food through the system

quickly, reducing absorption time, and physically blocks

absorption

sites. While this is good for substances like sugars, it is not

as

good for vitamins and other essential nutrients. Again, increase

your daily fiber intake slowly, drink your water and monitor the

body for any unwelcome changes.

But, overdosing on fiber is a rare occurrence and the usual

consequence is a temporary visit from the Bloat Fairy. The

benefits

of fiber are numerous and can last a lifetime. Although lowcarb

diet

plans are often painted with the black brush in terms of dietary

variety, true lowcarbers know this is balderdash. A successful

lowcarb plan is rich in foods that provide both insoluble and

soluble fiber, as well as the other health-enriching nutrients

in

their coffers. In fact, we all know that lowcarbers consume more

servings of vegetables per day than most folks! Those on

maintenance

or more liberal lowcarb plans can consume whole grains, fruits

and

legumes. Only those people who approach lowcarbing as a free

ride to

Meatland, suffer from lack of fiber. If, however, you do feel

that

you need to boost your intake, do so with healthy lowcarb

choices.

There are fiber supplements on the market, but why spend the

extra

money when nature will provide? Add flaxmeal to a shake or baked

good. Have a few extra helpings of leafy veggies. A nice bowl of

black soybean or TVP chili. Psyllium and whey/soy protein make

great

pancakes and muffins! The tasty possibilities are endless, easy

and

completely LC-friendly.

friends are quiet angels who lift us to our feet, when our wings have

forgotten how to fly