Fun Fiber Facts

A breakfast of whole grains can supply
a third of the daily dietary fiber
you need to keep, er, moving.

I admit, it's not a glamorous subject, but it does involve a function that every one of us has in common.

Maybe it's because many of us are uncomfortable discussing this particular bodily function that many of us have problems with it.

According to a National Health Interview Survey, close to 5 million people in the United States say they are constipated most or all of the time. Constipation is the most common gastrointestinal complaint in the country, resulting in about 3 million annual visits to the doctor.

According to the Institute of Medicine, the most common cause of constipation is a diet low in fiber. We eat too many refined and processed foods from which the natural fiber has been removed, and a lot of meat, which is, for the most part, devoid of any fiber.

Despite the fact that it's actually pretty easy to incorporate into your diet, doesn't provide any additional calories and has numerous health benefits, Americans tend to eat only 4 to 15 grams of fiber per day, according to the National Center for Health Statistics. That's barely half of what is recommended.

Most people are aware that eating fiber helps promote intestinal health, but may not understand how it actually works.

Since fiber can't be digested, it travels through the intestine attracting water along the way, enhancing your body's natural process of elimination. If too little fiber is eaten, constipation or more severe digestive disorders, such as diverticulosis, can result.

Other benefits of a diet high in soluble fiber, like that found in oats and oat bran, include reducing cholesterol levels and promoting cardiovascular health, controlling blood sugar levels, and aiding with weight control by making you feel fuller longer.

The Institute of Medicine recommends that women and men age 50 and younger should eat at least 25 and 38 grams of total fiber per day, respectively. Women and men over age 50 should eat at least 21 and 30 grams per day, respectively.

When it comes to fiber sources, plant foods really shine. Whole grains and beans are perhaps the most often overlooked sources of fiber. Fruits and vegetables are also great choices when trying to increase your fiber fill.

A secondary source of fiber is through supplementation. You see on TV and hear on the radio about products like Metamucil, Benefiber, and Citrucel. Although not as good as fresh food sources containing fiber, they may provide benefits mentioned above.

But wait a minute... are they really all that effective? Most of them are made only from psyllium husks, which alot of people can't handle.

I went to my local WalMart and looked around at their fiber products. Since I can calibrate the strength of products and foods using biokinesiology, I decided to test what was on the shelves and post the results.

On a scale of 1 to 1,000 with a high number being more strengthening to the body and 200 being neutral (neither strengthens nor weakens), the product calibration results are as follows:

• Benefiber (all types) - 200
• Fiber Choice (all chewables) - 200
• Fiber Choice (sugar-free) - 150
• Fiber Choice (plus calcium, sugar-free, assorted berry flavor) - 125
• Fiber Choice (weight management, sugar-free, strawberry with Chromate & green tea) - 200
• Metamucil (all types, including wafers) - 200
• Equate Fiber Therapy (powder and capsules) - 200
• Citrucel (all types) - 200
• FiberSure - 200
• Kronsyl - 200
• EZ Fiber - 150

And then I went home and tested a fiber product that I use (not available in WalMart):

• UltraFlush (powder) - 530

The results above are not a recommendation or condemnation, approval or disapproval of any product. They are simply results of a calibration test that indicates the strength (or energy level, if you will) of any food or drink. Even though higher numbers of the calibration test indicate a better or stronger product to promote good health, it is best if individuals take into consideration their particular body chemistry (e.g., allergies, current medications, etc.) before utilizing that item.

If you have a product or food you would like me to calibrate, send me an email. If it is an item found in stores (local to me are WalMart, Smart & Final, Northgate, Stater Brothers, Albertsons), let me know what the item(s) is/are and I will report the results in this blog. If it is an item that is not found in stores, you must send that item to me. If you want that item returned, be sure to send funds or postage to cover the cost of return shipping.