Fiber is simply plant food that passes undigested through the small intestine. There are two basic types of fiber, insoluble and soluble. Insoluble fibers hold less water and include foods such as vegetables, most bran products, and whole grains. These types of foods provide bulk and help to normalize bowel movements. Soluble fibers hold up to forty times their weight in water, and include such foods as oats, any type of legume, beans, and psyllium. These kinds of foods provide the primary food source for friendly bacteria in the intestinal track. Not getting enough soluble fiber in your daily diet can lead to reduced growth of friendly bacteria, increased growth of unfriendly bacteria, constipation, and increased risk for colorectal cancer. Citrus fruits and apples, the most soluble fibers, hold 100 times their weight in water.
While the average person eats 16 to 17 grams of fiber per day, the National Cancer Institute recommends an average of 25 grams daily. A recent study by the American Dietetic Association, however, has caused the American Dietary Association to begin increasing its dietary recommendations of fiber. This study indicated that people with diabetes could significantly reduce their blood sugar by eating up to 50 grams of fiber per day. Other benefits of this high-fiber diet were an improved cholesterol level, lowering the participants’ risk of heart disease, which is a major cause of death among people with diabetes.
A long-term study published recently in the Journal of the American Medical Association stated that eating a high-fiber diet also helps to fight obesity. On average, young adults who ate at least 21 grams of fiber per day gained eight pounds less over a ten-year period than those who ate the least amount of fiber. When you consider that a bowl of high-fiber cereal can contain up to 25 grams of fiber, it is not difficult to get sufficient fiber in your daily diet.
High-fiber foods include the following:
• Raw or lightly cooked vegetables.
• Cereals, rolls, and bread made from whole grain flour.
• Nuts, beans, peas, lentils, potatoes, and yams (with the skins on).
• Whole grains, such as whole wheat, brown rice, whole or rolled oats, buckwheat, amaranth.
• Raw fruits such as apples (with the skins on).
• Dried fruits such as raisins, apricots, dates, and prunes. (Buy organic dried fruits, since the drying process concentrates the level of fungicides and pesticides already present in nonorganic
fruits.)
When you increase your daily intake of fiber, do it slowly to avoid discomfort and flatulence. Make sure to take a multivitamin, since fiber speeds digestion and might deplete the body of certain vitamins.
The Tags : Health, Healthy Live, Healthy Tips, Live Tips, Healthy Live Tips are for this post.
While the average person eats 16 to 17 grams of fiber per day, the National Cancer Institute recommends an average of 25 grams daily. A recent study by the American Dietetic Association, however, has caused the American Dietary Association to begin increasing its dietary recommendations of fiber. This study indicated that people with diabetes could significantly reduce their blood sugar by eating up to 50 grams of fiber per day. Other benefits of this high-fiber diet were an improved cholesterol level, lowering the participants’ risk of heart disease, which is a major cause of death among people with diabetes.
A long-term study published recently in the Journal of the American Medical Association stated that eating a high-fiber diet also helps to fight obesity. On average, young adults who ate at least 21 grams of fiber per day gained eight pounds less over a ten-year period than those who ate the least amount of fiber. When you consider that a bowl of high-fiber cereal can contain up to 25 grams of fiber, it is not difficult to get sufficient fiber in your daily diet.
High-fiber foods include the following:
• Raw or lightly cooked vegetables.
• Cereals, rolls, and bread made from whole grain flour.
• Nuts, beans, peas, lentils, potatoes, and yams (with the skins on).
• Whole grains, such as whole wheat, brown rice, whole or rolled oats, buckwheat, amaranth.
• Raw fruits such as apples (with the skins on).
• Dried fruits such as raisins, apricots, dates, and prunes. (Buy organic dried fruits, since the drying process concentrates the level of fungicides and pesticides already present in nonorganic
fruits.)
When you increase your daily intake of fiber, do it slowly to avoid discomfort and flatulence. Make sure to take a multivitamin, since fiber speeds digestion and might deplete the body of certain vitamins.
The Tags : Health, Healthy Live, Healthy Tips, Live Tips, Healthy Live Tips are for this post.
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