When investigating healthy eating, one often hears nutrition experts extolling the virtues of fiber. “Eat fiber, it's good for you” sometimes seems like a stock phrase in nutrition circles, but fiber is a carbohydrate. Carbohydrates are supposed to be bad for you and are usually limited in a healthy eating program, so what is the deal with all this “fiber hype”?

To answer the question about whether or not fiber is good for you, we need to examine more closely just what fiber is and what it does for you.

What is fiber? It is true that fiber is a type of carbohydrate, molecules whose chief elements are a combination of carbon, hydrogen, and oxygen. However, there is an essential difference between fiber and other types of carbohydrates: fiber does not break down during digestion, at least not much. Both simple sugars and starches (or simple carbohydrates and complex carbohydrates respectively) are broken down by digestive enzymes. This releases energy that the body uses for an infinite variety of vital processes. This fundamental difference leads to a variety of effects that are beneficial to the body.

Soluble fiber, on the other hand, does dissolve in water. It forms a type of gel that travels through the digestive system. This “fiber gel” helps to regulate blood glucose and also helps to cleanse the digestive tract of bacteria.

A wide variety of foods contain soluble fiber. Oats and barley, peas and carrots, apples and citrus fruit, and beans are just some of the sources of this type of fiber.

Since fiber lowers LDL cholesterol (bad cholesterol), overall effects of a high fiber diet include a decrease in the risks of heart disease.

Fiber also slows the absorption of any sugar that is contained in food that is consumed. Controlling the absorption of this sugar helps to prevent any related sugar/energy spikes and crashes. It improves the Glycemic Index value of food, which is one key to a healthy diet, according to some diet programs. Another beneficial effect of controlling blood glucose levels is the reduction in risk of acquiring Type 2 diabetes. This is because blood glucose levels and insulin levels are closely related

As previously mentioned, fiber contributes to a feeling of fullness. It adds bulk without adding calories. The accompanying satiation is thus experienced without the potential for storing excess calories as fat, thus contributing greatly to any weight loss program.

So how much daily fiber is good for you? Unlike many other nutritional components, there is no official Recommended Daily Allowance for fiber. Despite this, official sources place the desirable amount at approximately 25 grams per day. The average fiber consumption is often much lower, at around 15 grams per day.

In a study of over 500 subjects conducted at the University of Massachusetts Medical School over a one year period it was shown that individuals who consumed 22 grams of fiber or more were 63 % less likely to have high CRP levels. High CRP, or C-reactive protein, is linked with a greater risk of heart disease and diabetes.

Of course, like any aspect of diet and nutrition, the value of fiber can be overstated. Unfortunately, greatly exaggerated claims of the beneficial properties of fiber can sometimes lead to some individuals dismissing it altogether. Nevertheless, numerous studies do agree that a high fiber diet has definite benefits.

As with any intended dietary change, do consult your physician first.

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