Let’s Talk About Fiber!

Healthy Eating Tips for Shipping Crew Professionals

A big part of crew management boils down to how well the appetites of those onboard are taken care. Training and supervision are two crucial aspects to consider, but so is encouraging a healthy lifestyle. A component of healthy eating often overlooked is dietary fiber, which may surprise many because of the numerous health benefits fiber is known to carry. With this in mind, let’s take a look at the different types of fiber and determine how much fiber an active seafarers should ingest each day. Fiber, also referred to as roughage, may be soluble or insoluble. Soluble fiber dissolves in water and acts to slow down the movement of food through the body, whereas insoluble fiber does not dissolve in water and accelerates the process of digestion. Essentially, there are three forms of fiber to understand and incorporate into your diet:

• Dietary Fiber includes non-digestible carbs such as non-starch polysaccharides, lignin, and oligosaccharides.
• Functional Fiber consists of isolate non-digestible carbs such as chitin, chitosan, and other commercially produced carbs.
• Total Fiber combines the two forms above, making it an essential part of your daily fiber intake.

In regards to total fiber, the question remains, “How much fiber do I need to eat each day in order to maintain a healthy diet?” Adding the proper amount of fiber to one’s diet helps keep a person full for longer. However, include too much, and it may cause bloating. It is recommended that men under the age of 50 consume 38 grams per day and women of the same age consume at least 25 grams daily. For those above this age range, it is advised that men should eat 30 grams while women only need 21. Not sure where to find fiber? Consult the chart below!

Benefits of Eating Fiber

As mentioned above, a ship’s catering service plays an important role in crew management. To stress the importance of fiber in one’s diet, take a look at these proven health benefits: Control Diabetes Fiber helps keep blood sugar levels low and stable, helping to prevent and manage type 2 diabetes. Research reveals that soluble fiber reduces blood sugar in a similar way as insulin. Consider balancing these two forms of diabetes management for optimal effect. After all, eating fiber is much more enjoyable than receiving a shot! Weight Loss Fiber helps satisfy your hunger with fewer calories. In addition, the types of food that are rich in fiber typically contain loads of vitamins and minerals. Try to eat fiber next time you have a carbs- or sugar-heavy meal as this may slow down digestion and prevent you from eating more than you should. This ability to slow food down is the key to weight loss and is known to reduce the amount of calories absorbed during a meal. Heart Disease High fiber intake has been linked to a 40% lower risk of nonfatal heart disease and an 11% lower risk of fatal heart disease. Several studies have confirmed these results while also suggesting that soluble fiber may reduce how much cholesterol our bodies absorb during digestion. Some results estimate that 5 to 10 grams of soluble fiber a day can decrease LDL cholesterol by 5%. High fiber diets average a 13% decrease in total cholesterol concentration. Bowel Disorders Scientists report that high-fiber diets may help prevent diverticulosis. Through slower digestion processes and decreased pressure in the colon, fiber has also been known to alleviate some of the symptoms of IBS. There are currently debates over the role of fiber in treating and preventing colon cancer. Recent work suggests an average of 150 grams a day would be needed for full effect, but more research must be done to confirm this theory. References Health Benefits of Fiber All about Fiber