FIBER CAN PROTECT the
Readers wrote recently to ask about fiber supplements, fiber-rich steel-cut oatmeal, and avoiding gas after eating fiber.
QAre the fiber supplements advertised on TV helpful?
--J.L., King George
ASoluble fiber supplements, the kind that dissolve completely in water, are helpful for people with constipation and with high cholesterol--if they can't get enough fiber from foods.
Personally, I'd rather eat tasty foods than take a fiber pill, powder or wafer.
We need 25 to 35 grams of fiber a day, and most foods that are high in soluble fiber are mouthwatering. They include apples, pears, oatmeal, eggplant, cooked beans (such as black beans and pinto beans), peas and whole grains.
However, I recommend fiber supplements to people who can't or won't eat these foods. You can buy soluble-fiber supplements over the counter at most grocery stores and pharmacies, and most brands are helpful.
If you have persistent problems, be sure to see a physician. Fiber is helpful, but it's not a substitute for medications.
QIs there a nutritional advantage to steel-cut oats? I'm not sure they're worth the extra cost and cooking time compared with oatmeal.
--J.L., King George (again!)
ASteel-cut oats make a tasty, high-fiber hot cereal, useful for preventing constipation and lowering cholesterol. Steel-cut oats have a lower glycemic index than oatmeal, meaning they take longer to turn into sugar in your bloodstream, so they may be a better choice for people with diabetes and metabolic syndrome.
However, instant oatmeal is still a good food, with a medium glycemic index and lots of fiber.
Here's how to decide what works best for you. You can buy three types of oatmeal: steel-cut, old-fashioned and instant. All three are made from the same oat kernels, cut in different ways. In case you're wondering, an oat kernel looks like a grain of brown rice with pointy ends.
With steel-cut oats, the kernels are cut into small chunks, which take 30 minutes to cook. Old-fashioned oatmeal, in which the oat kernels are steamed, rolled flat into thin flakes and toasted, cooks in five to eight minutes. And instant oatmeal, the most thinly sliced version, takes only two minutes to cook.
In the past, I've taken the middle road and have bought old-fashioned oatmeal for myself. Although I love the chewy taste of steel-cut oats, I tend to be rushed on my way to work. However, I've just learned that you can shorten the cooking time for steel-cut oats by starting the night before. You can boil a pot of water, turn off the heat and add the oats to soak overnight. In the morning, cook the oats and water on low heat for 12 minutes. Supposedly, you also can microwave them, although I never cover them tightly enough to avoid a mess, so I prefer the stovetop method.
As an aside, I think oatmeal is most delicious when you stir in some milk for a creamier flavor, and sprinkle with cinnamon and chopped apples or raisins.
QSo many foods and medicines cause flatulence. Is there anything on the market that can take away the odor associated with the intestinal gas?
--F.M., Cedar Rapids, Iowa
AI got hate mail from readers the last time I addressed this issue. They apparently feel it's as impolite to talk about gas as it is to pass gas in public. Personally, I'd rather talk about ways to avoid it than be subjected to it!
A new over-the-counter product, Devrom, is supposed to take away the odor but not the gas. It contains a form of bismuth similar to, but not the same as, that found in Pepto-Bismol. I've also read about underpants made of activated charcoal fiber that absorb 55 to 77 percent of odor, according to a new study at the Minneapolis Veterans Affairs Medical Center.
I haven't tried either of these products, mainly because I'd rather prevent gas than deodorize it. Plus, charcoal panties sound unstylish, to say the least.
Undigested food creates smelly gases. Figure out what you're having problems digesting, and you can stop gas from forming. This can be tricky, because it may take up to 48 hours for the smelly side effects to occur.
The main culprits are medications, fiber, milk, sodas and fat. Some diseases also can cause problems.
If you notice problems after eating fiber-rich foods, try taking Beano or other other-the-counter enzyme tablets that contain alpha-galactosidase. This natural enzyme is proven to reduce intestinal gas when taken with meals, and is smarter than giving up high-fiber foods.
There are a lot of products for sale containing other enzymes, but they have not been tested by independent researchers, so I don't recommend them at this time.
Many people are lactose intolerant, so switching from cow's milk to lactose-reduced milk or soy milk can prevent gas. Lactose is found in fresh milk and things made with fresh milk, like pudding. However, fermented dairy products such as yogurt and hard cheeses are naturally low in lactose, so you don't need to avoid them.
One study last year showed many Americans can't digest large amounts of fructose, which is found in the corn syrup used to sweeten sodas, punches, sweet teas, juices and some candies. Try switching to unsweetened drinks. Some artificial sweeteners like sorbitol cause gas, so avoid sugar-free candies and the like.
Other people have problems after eating rich, fatty foods. I don't know of any natural remedies for this other than avoiding the foods.
In severe cases, a physician can test your stools for fat and prescribe pancreatic enzymes to digest fat.
Taking probiotics, such as capsules or yogurt containing "friendly" bacteria, for six months can reduce symptoms of gas by 42 percent in people with irritable bowel syndrome, according to a recent Finnish study. It's possible that the good bacteria crowded out the noxious gas-producing bacteria.
Do check with your doctor if you have excess gas. Digestive problems such as celiac disease can cause it, as can infections that need treatment.
Colon and ovarian cancers both can cause bloating and gas. They are treatable when found early.
Certain medications, but not all, for diabetes and cholesterol also cause gas. Check with your pharmacist or doctor for more information.
Happy eating to you!
JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.
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JENNIFER MOTL is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin. |