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FIBER

The Unsung Hero of Health

by Svetlana Kogan, M.D.
n today’s world of convenience and quick Heart Health
fixes, we tend to forget that Nature is the If you're concerned about your cardiovascular health and
Ibest-unprocessed resource we can tap into prevention, fiber should be on your radar. A recent comprehensive
for prevention. Aiming for “natural medicine” research review highlighted the positive impact of fiber on reducing
inside the pill, over 50 billion dollars was blood pressure and cholesterol levels. Soluble fiber, in particular, has
spent in the United States alone in 2021 on been associated with a lower risk of heart disease. Basically, fiber acts
vitamins and dietary supplements. But let's as a cholesterol scavenger. It binds to cholesterol particles, facilitating
talk about something that doesn't always get their elimination from the body. This straightforward mechanism
the attention it deserves but plays a crucial underscores the significance of fiber in maintaining a heart-healthy
role in our well-being: fiber. You might not profile.
give it much thought, but this unassuming component found in Blood Sugar Regulation
fruits, vegetables, whole grains, and legumes is a powerhouse when For folks dealing with diabetes or those at risk, fiber can be a
it comes to maintaining good health. In my Functional Medicine game-changer as well. Research emphasizes the role of fiber in
practice, fiber is treated as a foundational holistic tool that heals and regulating blood sugar levels. Foods high in fiber, such as whole
balances multiple conditions without the unnecessary side effects grains and legumes, can slow the absorption of sugar, helping to
of the medications. In fact, a large body of evidence-based research maintain stable blood glucose levels. Fiber essentially serves as a
has also been shedding light on the myriad benefits of fiber, and natural impediment to rapid sugar absorption and minimizes the
trust me, you'll want to include more of it in your diet after reading likelihood of drastic spikes and crashes in blood sugar levels, a crucial
this. Fiber, in simple terms, is the indigestible part of plant foods consideration for those navigating diabetes management.
that travels through our digestive system, doing a lot more than you So, how much fiber do we really need to stay healthy? While
might realize: women over 50 need approximately 21 grams of fiber a day, most men
It is good for your Digestive Health over 50 will do well with 30 grams a day. Younger folks a little more.
At its essence, fiber comprises the non-digestible components For example, if you are a woman who is 18-50 years old, you should
of plant-based foods that traverse our gut with intent. Recent be eating about 25 grams of fiber/day and 18–50-year-old men should
studies have shown a correlation between a high-fiber diet and a be eating about 38 grams of fiber/day. Here is an online link to the
diminished risk of constipation and other gastrointestinal issues. The food sources richest in dietary fiber, conveniently divided by food
soluble fiber found in oats and beans serves as a prebiotic, fostering categories, like Fruits, Vegetables, Grains, and Protein Foods:
an environment conducive to the growth of beneficial gut bacteria. https://www.dietaryguidelines.gov/resources/2020-2025-dietary-
These microorganisms play a vital role in maintaining digestive guidelines-online-materials/food-sources-select-nutrients/food-0
regularity and fortifying our immune system. Think of fiber as a So, there you have it — you do not always have to take scores
virtual broom that sweeps through the digestive tract, orchestrating of supplements but can sometimes achieve many of the same goals
an environment conducive to optimal gut health. by turning to Nature’s own medicine – foods rich in fiber. Because
Weight Management fiber is not just about keeping things moving in your digestive tract;
For those of us looking to shed a few pounds, fiber is a fantastic it's a multi-faceted player that supports your overall well-being.
ally. Recent research in clinical nutrition reveals that high-fiber foods From promoting gut health to aiding in weight management and
have a satisfying effect, making us feel full for longer periods of time. safeguarding your heart, fiber deserves a prime spot on your plate.
This, in turn, can help in weight management by curbing excessive As the saying goes, "Eat your fruits and veggies," and you'll be
calorie intake. The increased chewing and slowed-down eating giving your body the fiber it needs to thrive.
process induced by high-fiber foods also contribute to a tangible The author of ‘Diet Slave No More!’, Svetlana Kogan, MD is a
sense of fullness, functioning as a built-in appetite suppressant. Board-Certified Internal Medicine, Holistic & Functional Medical
Doctor with 25 years of experience. Her website is CustomLongevity.com
Office Phone: 239-676-6883

32 32 Life in Naples | January 2024