The Raw Benefits of Dietary Fiber

There are no shortcuts in evolution.        -Louis D. Brandeis

We have been on a roll the past few weeks (pardon the pun) as we’ve really delved deeply into the benefits of eating raw food. Here we will look into one of the most significant dietary factors that impact our health –fiber.

Dietary fiber comes in several forms and two types – soluble and insoluble.  The common type we often think of is cellulose, which is insoluble and largely indigestible. That’s the hard, chewy material that gets stuck in your teeth when you eat celery, mangoes, or unpeeled apples. Speaking of which, apples contain the second major source of fiber, called pectin.  Unlike cellulose, pectin is water-soluble, is softer and fleshier, is digestible, and plays a whole different role in the body.

Let’s look at some interesting fiber facts:

Insoluble fiber travels through the whole digestive tract in a virtually unchanged state.  Absorbing water along the way, it adds bulk to the intestines and improves elimination.

It decreases appetite by slowing the speed at which food leaves the stomach.

Insoluble fiber reduces heart disease by increasing the removal of cholesterol through the intestines.

Soluble dietary fiber reduces the body’s production of cholesterol, which happens in the liver.

Helps stabilize blood sugar levels by slowing the absorption of food from the intestines into the bloodstream, thus aiding in weight loss and reducing diabetes.

Helps normalize hormone levels, and thus reduces the incidence of many cancers.

Helps detoxify the body by latching onto toxins and removing them through the intestines.

The World Health Organization recommends we consume some 20-40 grams of dietary fiber a day. In industrialized nations, average intake is only 14-15 grams. Yet in parts of Africa, consumption is as high as 60 grams daily.

Fiber is highest in raw or lightly cooked greens, whole grain wheat, rice, and quinoa, and unpeeled fruits and vegetables. It is lowest or nonexistent in meats and cheeses, and overly cooked, canned, or processed vegetables, fruits, breads, and junk foods.

Can you get too much? Possibly. If you’re using a fiber supplement (e.g. Senecot, Metamucil), try taking your vitamin or mineral supplements a few hours later, else you might risk their removal from your intestines before they’re absorbed. Also, use fiber with caution if you have any pre-existing intestinal conditions such as Crohn’s, ulcerative colitis, or diverticulosis.

Remember, when in doubt, ask your healthcare professional.

Healthiest regards,