Submitted by, Jeff David
NOTE: This is long, but it should answer more questions
about fiber and the Atkins diet.
In the October, 1997 issue of Dr. Atkins newsletter, Dr. Thomas
Bolte wrote an article on fiber.
"SOLUBLE FIBER: This is a good ally against heart disease and
diabetes. Unlike its insoluble sibling, soluble fiber absorbs
water. It's also metabolized somewhat, broken down into
various byproducts. By binding to certain fats and bile
acids in the gut, soluble fiber helps reduce cholesterol
levels. It also slows the absorption of dietary sugars
(carbohydrates), which may also lower the body's insulin
needs. Some research also suggests that soluble fiber
may contribute to the prevention of gallstones.
"Some of the byproducts of soluble fiber's metabolism
nourish the digestive tract's friendly flora, preventing
the overgrowth of bad bacteria and, some lab research
suggests, inhibiting tumor growth, which may partly
explain the link to colon cancer.
"The downside of soluble fiber is twofold: Some of its
metabolic byproducts are gases that may cause a significant
degree of flatulence. Additionally, the absorption of water
is a double-edged sword: Although theoretically making the
stool bigger, softer, and easier to pass, it could have the
opposite effect. If you don't drink extra liquids, you could
get a case of constipation."
He then goes on to state that the best sources for those
following a low-carb diet are psyllium seed husks, flax
meal, oat bran, guar gum, and apple pectin. Other good
sources are oranges, rice bran, legumes, locust bean gum
and barley. (FYI, peanuts and soybeans are legumes.
About half of the carbs from each are from fiber).
"INSOLUBLE FIBER: Passing through the digestive tract
relatively unchanged, insoluble fiber absorbs all sorts
of potentially harmful toxins. This trait, along with a
speedier transit time, apparently decreases the risks of
colon and breast cancer. A high intake also reduces
problems associated with hemorroids and diverticular
diseases.
"While insoluble fiber produces little (if any) flatulence
and won't threaten to dehydrate your intestines, it does
not share the soluble form's ability to help stabilize
blood sugar, and its cholesterol-lowering effect is only
minimal. The biggest drawback, however, may be that it
blocks mineral absorption."
He then goes on to state that the best source for those
following a low-carb diet is wheat bran. Other sources
include corn bran, bananas, brown rice, nuts, strawberries
and raspberries, pure cellulose, asparagus, celery, root
vegetables, and lignin.
Other points in the article:
o The average person gets about 10 grams of fiber per day
but should get between 35 and 50 grams(!)
o Even though foods normally contain both kinds of fiber,
one type usually predominates.
o If you are at risk for diabetes or heart disease, you
should concentrate on soluble fiber; if you are concerned
about cancer or eliminating toxins, insoluble fiber.
o Atkins prefers to rely on fiber supplementation rather
than direct reliance on food sources.
o He most frequently recommends psyllium husks and freshly
ground flax meal.
o Start off by taking just a teaspoon of fiber once per day
and work yourself up to 3 tablespoons per day over 3 weeks.
o There is a statement in the article that SUGGESTS that
fiber carbs don't count: "Technically, an ounce of flax
seeds contains a whopping 11 grams of carbohydrates.
Don't be misled. Six of those grams pass through the
gut undigested." It sounds to me like he is saying
that fiber carbs don't count. You may make your own
interpretation.