FIBER IS A GREAT FRIEND !!!

A 2017 analysis found that 95% of Americans, including children, fall short on dietary fiber.  

There are 2 main types of fiber; soluble and insoluble.  Together, they promote gut motility, relieve constipation, feed the “good bacteria”, help regulate our blood sugar, shorten the time that food moves through our gut, decrease inflammation, and lower the risk of colorectal cancer.

Colorectal cancer was once considered a disease of aging, but that is no longer the case.  Screening has helped to decrease the rates in adults older than 50 years.  However, rates of early-onset colorectal cancer (EOCRC) in younger people are increasing, with more advanced stages, higher risk of spread and poorer outcomes.

Our traditional Western diet is typically rich in red meat, sugar, and ultra processed, high-fat foods.  This coupled with physical inactivity or sedentary lifestyles may be fueling the sharp increase in EOCRC.  It is believed that fiber and other protective foods can reduce cancer risk.  One study over time showed that high school students with the highest intake of sugary drinks had a greater risk of developing colorectal tumors before age 50, especially when their intake of fruit was low.  Another study found that high-fat diets nearly doubled the risk of EOCRC.

Soluble fiber is found in oats, beans, apples, vegetables like carrots, beets, brussel sprouts, broccoli, sweet potatoes, peas, okras and artichokes.  It dissolves in water and forms a gel-like substance in the gut.  It is easily fermented by gut bacteria and produces substances that strengthen the lining of our gut, reduce inflammation and improve immune function.  

Insoluble fiber is found in whole grains and vegetables like cauliflower, green beans, potatoes with the skin, zucchini, celery, spinach.  Carrots and broccoli have both  soluble and insoluble fiber which adds bulk to stool, keeps us regular, and prevents hemorrhoids and diverticular disease.

Constipation is common and affects people of all ages especially older adults (20-30%).  This increase is often due to factors like decreased physical activity, dietary changes, and medication use.  Women tend to repot constipation more frequently than men.  The CRAP diet-cranberries, raisins, apricots and prunes-is a great choice.  All of these four foods provide fiber.  A diet rich in fruits, vegetables, and whole grains will help get your system going along with water.  For bloating; choose slow-digesting carbs such as oatmeal, whole grains, any type of beans, and lots of veggies to move things along.

Healthy gut bacteria play several critical roles in maintaining overall health.  They aid in digestion, nutrient absorption, immune system support, production of vitamins, regulation of our metabolism, protection against harmful bacteria and pathogens, management of inflammation and detoxification.  If you’re eating the standard American diet, you probably have limited diversity in your gut bacteria.  To give the good bacteria a boost, make sure you eat plenty of pre-biotic fiber (food for the good bacteria), in the form of whole grains, beans, and vegetables, especially leafy green ones, and artichokes.

When your family history of cancer is strong, consider a high intake of fruits, vegetables, legumes, whole grains, and nuts/seeds which have been associated with a lower cancer risk.  Make a special effort to eat allium vegetables (like garlic, onions, and leeks), cruciferous vegetables (like broccoli and cauliflower), carrots and cooked tomatoes.  Blueberries, blackberries, raspberries, and pomegranates are the fruits that are best at directly increasing in-the-cell antioxidants which fight cancer-causing free radicals.  Red and processed meats should be substituted with unprocessed cooked white meats like chicken, turkey, and fish, which are not linked to an increase in cancer.  Bran cereal is one of the richest sources of fiber that can help decrease the risk of colon cancer.

Current daily fiber recommendations by age, from The Institute of Medicine’s Dietary Reference are as follows:

• Ages 1-3 years: 19 grams

• Ages 4-8 years: 25 grams

• Ages 9-13 years: 26 grams (girls), 31 grams (boys)

• Ages 14-18 years: 26 grams (girls), 38 grams (boys)

• Ages 19-50 years: 25 grams (women), 38 grams (men)

• Ages 50 + years: 21 grams (women), 30 grams (men)

Most of us don’t meet the mark.

Changing our behavior begins with a decision which may be based on a significant life-changing event, health concerns, social influences, new goals, unsustainable emotional states, changes in cultural norm or values, feedback from others, self-reflection, or education and awareness, which I hope this article has helped with.  

Charlene Blache M.D., F.A.A.P.

Owner, Founder, CEO

Southern Pediatric Clinic

Valdosta, GA