Health Goals You Can Stick With: Include Fiber In Your Diet for Health and Wellness
Posted: Thursday, January 01, 2009
by Val Silver
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Most Americans don't get enough fiber in their diets. Including fiber in your diet is relatively easy and really doesn't cost extra money since we need to eat anyway! Fiber is found in all plant-based foods. Since fiber isn't digested by your body, it passes mostly unchanged through the digestive system.
Adequate fiber in our diets has a myriad of health benefits. Fiber helps you feel full longer, aids elimination and actually removes about 7 calories per gram consumed. That means if you consume 30 grams of fiber, it will cause you to eliminate approximately 210 calories. In addition to the benefits of fiber itself, fiber-rich foods provide you with vitamins and minerals and anti-oxidants.
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There are two types of fiber:
* Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It binds to dietary cholesterol so it can help lower blood cholesterol and balance blood sugar levels. Oats, peas, beans, apples, citrus fruits, carrots, and barley are good sources of soluble fiber.
So how much fiber do you need? Experts agree that you should aim for 25-35 grams daily.. In addition to the food choices listed above, look for products with added fiber to make it easy to meet your fiber goals. Fiber bars, meal replacement drinks, diet breads, fiber supplements are some examples of these products. Check the label for the amount and type of fiber added.
Here are some easy ways to increase the amount of fiber in your diet without making any drastic dietary changes:
- Eat the whole fruit rather than drinking just the juice. The pulp and skin contain the fiber.
- Buy whole grain and fiber-added bread products. Whole grains contain the fiber that is normally processed out of white flour.
- Add more vegetables and legumes to meals. Sneak a few veggies into your macaroni and cheese or stews. Enjoy a fresh salad. Beans are exceptionally rich in fiber.
- You may also want to try Shiratake (Miracle) noodles made from yam flour. They are rich in glucomannon , a rich source of soluble fiber, are calorie free and very filling!
When you're ready to boost the fiber in your diet, talk with your doctor and take it slowly. Adding too much fiber before your body has a chance to adjust can cause cramps, gas, bloating, or diarrhea. It's also very important to drink plenty of water to help your body accommodate the fiber properly. Notice that nature, in all her wisdom created many fruits and vegetables with lots of water built in!
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Top-level comments on this article: (4 total)Val, I raised my kids on homecooking which meant lots of fruits and vegetables. My two boys, now grown, would rather eat my cooking than fast food or restaurants. I can't believe how we, as a people, are so ignorant of good nutrition.You're right about that. Good for your boys!
Good article on the necessiuty of fiber although I understand some internal conditions this is not favorable to?Hi Robert,I think most people who get in trouble when increasing fiber do so because they either don't drink enough water, get too ambitious and increase fiber intake too quickly or take way too much. There are some bowel disorders that can be aggravated by too much fiber. That's why folks who have digestive issues should talk with their doctor first. Thanks for commenting.
hi val,thanks for the interesting suggestions.naming the different fruits and foods is helpful.best regards,sue
Hi Val!! Great article, and so true...you know, I think it is because "fast food" has become so readily available, which really does lack good fiber. As you point out our bodies and well being do require fiber. I really believe that this is a reason why we have so much problems with our youths gaining so much weight, and every problem that goes along with this. I have a wonderful wife that cooks great meals, and has a fit if I don't eat right.....its a dirty job to get your loved one to eat right, but somebody's got to make sure you do it.....in this case it is my wife, Bless her heart, for making mine a healthy one!!! Great article and great write, your fan, and friend in pen.......GaryHi Gary,
I hope you share with your wife how lucky you are to have her taking such good care of you, even if you don't always like it. Good for you! There really are some good high-fiber foods out there. I love the Thomas English muffins- Light Multi-grain with 8 grams of fiber per muffing.
Enjoy the good cooking. Thanks for writing. Val
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