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Nature Made®

SLEEP®

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The Natural Sleep Aid
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on fiber

Fiber provides a host of health benefits

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Melatonin – Signals to your body that it’s time to sleep.†

Your best sleep naturally

*Based on POS sales in Food, Drug, Mass and Club.

†These statements have not been evaluated by the Food and Drug Administration.

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WAREHOUSE/ COSTCO.COM

By Angela Pirisi

A LONG WAY from being called merely “roughage,” fiber has become a superfood ingredient boasting a range of health benefits. One study examined fiber consumption in more than 388,000 adults, ages 50 to 71 years, over a nine-year period. It found that higher fiber intake was associated with multiple health benefits, including a lower risk of death from cardiovascular, infectious and respiratory diseases.

Fiber, the substance in plant foods that passes through the body undigested, is usually characterized as soluble or insoluble. Soluble fiber partially dissolves in water to form a gel-like (viscous) texture. Found in foods such as oatmeal and oat bran, nuts and seeds, beans and legumes, as well as some fruit (e.g., apples, pears), this kind of fiber can reduce cholesterol. Insoluble fiber (also known as roughage) is the gritty type found in wheat bran, corn bran, flaxseeds and some vegetables and fruit (especially skins). These fibers don’t dissolve, but bulk up by binding with water to help promote regularity.

But within these broad categories, science is discovering a variety of fiber sources and functions. “I like to call fiber a multi-tasker in your body,” says Sari Greaves, spokesperson for the American Dietetic Association (ADA).

“Fiber has the ability to bind cholesterol, speed intestinal transit time to protect against cancer and constipation, and benefit digestive health.”

Fresh and dried peas provide 9 and 7 grams of fiber, respectively, per half-cup serving.

Trouble is, not many folks are taking advantage of fiber’s perks. The national average intake of dietary fiber is only about half of the recommended 25 to 38 grams. American dietary guidelines also recommend that adults eat at least half of their grains as whole grains (three to five servings), as fiber from whole grains is the most beneficial.

Whole grains mean that the entire grain is intact, and that nothing has been stripped. “Whole grains contain three layers,” explains Greaves. “The bran (outer fiber-rich layer) contains protein, minerals and B-vitamins. The endosperm (middle layer) contains energy-yielding starch, some protein, iron and very small amounts of B-vitamins. And the endoderm (inner layer) contains a gold-mine of vitamins including vitamin E; B-vitamins such as folate; minerals, including potassium, magnesium, selenium and iron; and phytosterols, which are plant hormones that lower cholesterol.”

Different fibers, different perks

As science unravels fiber’s properties, new benefits are being reported.

“We know now that fiber does much more than promote regularity. Newer information tells us about how other properties of fiber can affect satiety and metabolic factors,” says Britt Burton-Freeman, director of the Center for Nutrition Research at the Institute for Food Safety and Health in Illinois.