{"id":20785,"date":"2023-05-02T21:35:40","date_gmt":"2023-05-03T02:35:40","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=20785"},"modified":"2024-05-23T12:45:11","modified_gmt":"2024-05-23T17:45:11","slug":"the-best-benefits-of-fiber-for-firefighters","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2023\/05\/the-best-benefits-of-fiber-for-firefighters\/","title":{"rendered":"The Best Benefits of Fiber for Firefighters"},"content":{"rendered":"\n

\n\t\tA Firefighters Guide to Understanding Fiber.\n\t<\/h2>\n

\n\t\tSummarized and Written by Rhonda Cohen MFF, EMT, RDN, LDN, CSN\n\t<\/h4>\n\t

I find it interesting that the sound of a sneeze elicits the words “Bless You”, however, the sound of a fart elicits laughter, and can cause people to leave a room.\u00a0 Both are natural body functions, yet they bring about vastly different responses.\u00a0 Farting can tell you a lot about your digestive health. It is a sign that you are getting adequate fiber in your diet, or perhaps need to include additional sources of fiber.<\/p>\n

Dietary fiber, also known as roughage and bulk, is one of the most important nutrients, however, only an estimated 5% of Americans meet the recommended minimum daily intake. Fiber is a complex carbohydrate found in plant cell walls.\u00a0 All plants contain varying types of fiber which accounts for the wide variety of fiber found in food. While fiber is considered a fundamental part of a healthy diet, not all fiber is created equal.\u00a0 Some types are highly beneficial, while others can cause digestive problems for some people.\u00a0 Humans cannot digest fiber as we lack the enzyme needed to break it down.\u00a0 Therefore, fiber passes through the digestive system relatively unchanged.<\/p>\n\t\t\t\t\"Here\n\t

The current recommendations for fiber intake are 25 grams per day for women 19-50 years of age, 21 grams per day for women 50+ years of age; 38 grams per day for men 19-50 years of age, and 30 grams for men 50+ years of age.<\/em><\/p>\n\t

Fiber is defined as dietary, functional, and total. Dietary fiber consists of non-digestible carbohydrates and lignin which are naturally found in all plants. While it cannot be digested or absorbed by humans, dietary fiber keeps the gut healthy, and reduces the risk of chronic health conditions. \u00a0\u00a0Functional fiber is removed and isolated from whole foods, then added to supplements, processed and fortified foods. Manufacturers use this process to increase the fiber content in food products.\u00a0 Total fiber is the sum of dietary and functional fiber.<\/p>\n

There are two types of dietary fiber which are classified based on their solubility in water, soluble and insoluble.\u00a0 Soluble fiber dissolves in water forming a gel-like substance in the gut. Soluble fiber controls hunger by slowing digestion and the absorption of nutrients, increasing satiety (feeling of fullness). Foods containing soluble fiber tend to have a low caloric content, reducing the risk of metabolic syndrome by supporting a healthy weight.<\/p>\n

Additionally, soluble fiber helps maintain healthy cholesterol levels, reduces the risk of heart disease, regulates blood sugar levels to reduce the risk of insulin resistance or diabetes, reduces your risk of cancers such as colorectal and breast, supports bowel function and regularity, reduces the development of hemorrhoids, increases immunity, improves brain function, binds to toxins such as lead and mercury so they can be eliminated from the body, assists in balancing hormone levels by removing excess estrogen, and bolsters gut health by increasing the number and balance of healthy gut bacteria, creating a healthy microbiome.\u00a0 \u00a0When soluble fiber is lacking, waste products can reabsorb in the intestines, undermining the body’s attempts at detoxifying itself.\u00a0 Foods containing soluble fiber include oats, barley, nuts, chia seeds, flaxseed, kidney beans, black beans, lima beans, garbanzo beans, peas, turnips, Brussels sprouts, broccoli, sweet potatoes, apples, carrots, avocados, pears, apricots, and citrus fruits.<\/p>\n

Insoluble fiber does not dissolve in water.\u00a0 It remains relatively intact during digestion and therefore is not a source of calories or carbohydrates.\u00a0 Instead, it absorbs fluid and adds bulk to stool, assisting the passage of food and waste products through the digestive system, and reducing constipation by improving bowel regularity and transit time.\u00a0 Insoluble fiber is found in whole grains, wheat bran, high-fiber breakfast cereals, high-fiber bread, whole wheat pasta, barley, nuts, seeds, beans, green beans, carrots, celery, cauliflower, zucchini, corn, dark green leafy vegetables such as kale and spinach, kiwi fruit, grapes, raspberries, blackberries, raisins, and prunes.<\/p>\n

\u00a0<\/strong><\/p>\n\t\t\t\t\"fiber\n\t

Another way of classifying fiber is by its viscosity.\u00a0 Soluble fiber is either viscous or non-viscous describing the thickness of the gel formed when mixed with water.\u00a0 When a thick gel forms, it is viscous. Viscous fibers promote satiety by slowing the digestion and absorption of nutrients, improving glycemic control, and reducing blood cholesterol concentration. In addition, they are resistant to fermentation which promotes optimal bowel function by allowing for the softening of hard stool, as well as firming loose\/liquid stool.\u00a0 There are four main viscous fibers.\u00a0 Pectins are extracted from pears, apples, oranges, grapefruits, and lemons.\u00a0 Beta-glucans are sugars found in bacteria, fungi, yeasts, algae and plants including oats, barley, wheat, rye, sorghum, rice, mushrooms, and seaweed.\u00a0 Guar gum from the Indian cluster\/guar bean is found in beans, gravies, sauces, soups, ice cream, yogurt, breakfast cereals, marinades, and almond\/soy\/coconut milk.\u00a0 Psyllium is isolated from psyllium seed husks and added to bread, cereal bars, cereal, and rice cakes.<\/p>\n

Non-viscous soluble fibers are fully fermented.\u00a0 Fermentability refers to the rate and extent fiber is able to be digested by the gut bacteria in the large intestine. Fermentable fiber, including oats, barley, fruits, vegetables, pectins, inulin, oligofructose, and beta-glucans serve as food for the beneficial “good” bacteria in your gut, influencing the composition of the gut microbiota.<\/p>\n

Fermentation releases gasses and short-chain fatty acids such as butyrate that help reduce your risk of cancer, Crohn’s Disease, Ulcerative Colitis, and Irritable Bowel Syndrome (IBS).<\/em> Fermentable fiber has the potential to induce significant amounts of flatulence and stomach cramps, especially if people are not used to eating a high-fiber diet. Fibers that are not broken down by bacteria are non-fermentable, remaining completely intact during digestion (ex: wheat bran).\u00a0\u00a0 They promote bowel regularity by adding bulk and weight to stool, making it easier to pass.<\/p>\n\t\t\t\t\"There\n\t

Fiber promotes prebiotic growth. Prebiotics are fibers that get fermented in the gut and serve as food for probiotics to improve the gut microbiome, creating a healthier digestive system, improving overall health. Probiotics are foods or supplements that contain live microorganisms that maintain or improve the “good bacteria, normal microflora” in the body which provide many health benefits.\u00a0 Food sources with prebiotic properties include oats, leeks, garlic, onions, asparagus, soybeans, artichokes, and bananas.<\/p>\n

As fiber passes through the large intestine, it encounters normal bacteria that aid in digestion. As bacterial metabolism occurs, gas is produced as a byproduct.\u00a0 If too much fiber is consumed it can cause bloating, cramping, and flatulence causing discomfort to first responders during calls, training exercises, workouts, and while performing work-shift responsibilities.\u00a0 \u00a0In addition, undigested fiber increases stool mass and volume, as well as pulling water into the large intestine.\u00a0 The feeling of heaviness, and possible complications with diarrhea or constipation result in discomfort, decreasing optimal work performance.\u00a0 Foods high in fiber are good for your health, however adding too much fiber too quickly can promote intestinal gas, bloating, and cramping.\u00a0 Fiber should be increased slowly over a few weeks.\u00a0 This allows the natural bacteria in your digestive system to adjust to the change. It is important to drink plenty of water as fluid is necessary to assist in pushing fiber through the digestive tract.<\/p>\n

Suggestions on how to increase fiber in your diet:<\/strong><\/p>\n