Inflammation and Fiber
by Eileen Johnson, RN
Inflammation Matters (part 5)
We hear so much these days about eating oatmeal to lower cholesterol and to support heart health. But why is that? What kind of fiber? How much fiber?
In Paleolithic times, “hunter-gatherers” ate a great deal of fiber from complex carbohydrate sources. Their diet included a great deal of seeds, roots, fruits, nuts, buds, leaves and shoots. They ate approximately 100 grams of fiber each day, whereas today the typical American eats about 8-12 grams.
Why does fiber make such a difference in our inflammatory picture? Higher fiber content in our diets makes it more difficult, and a much slower process to digest these carbohydrates. Remember from the article on sugar and inflammation that the faster the blood sugar rises with what we eat, the more likely you are to raise insulin levels quickly, throw the body into type 2 diabetes, and to raise cholesterol numbers. These are all inflammatory connected situations. Fiber also helps to remove fat from the colon wall, toxins and heavy metals, which all improve your general health picture.
There is confusion over what type of fiber is heart healthy. In reality, both soluble, (pectins and gums) and insoluble (whole grains, fruits and vegetables) help decrease inflammation by slowing down carbohydrate absorption, making us feel more full and thereby avoiding excess calories and sugar cravings, and by regulating cholesterol levels.
Generally, trying to include 25-35 grams of fiber each day will go a long way in helping to control inflammation. Try to include some of the following fiber sources each day:
Pectin from apples, carrots, beets, the cabbage family help lower cholesterol, lessens the risk of heart disease, and slows down absorption of food.
Cellulose from cabbage, carrots, lima beans, peas, whole grains, Brazil nuts, whole grains and green beans will slow down absorption of food, and boost weight loss plans.
Hemicellulose from apples, beets, whole grains, Brussel sprouts, broccoli, mustard greens and pears are all excellent for weight loss. Remember that weight loss, if it results in lower body fat, automatically lowers the levels of inflammatory cytokines, or chemicals, released by fat stores.
Lignin from flax seeds helps to lower cholesterol and binds to hormones, helping the body to eliminate them and keep them from becoming inflammatory in the body.
Gums and mucilages from oatmeal, oat bran, sesame seeds and dried beans regulate bloods sugar and lower cholesterol numbers.
Eileen Johnson, RN on staff at Valley Natural Foods can be reached directly at ejohnson@valleynaturalfoods.com. She offers free 20-minute consultations. Ask her about the FirstLine Therapy program. Check her availability or schedule a visit by calling customer service at 952-891-1212, #221.
