|
FIBER
What is fiber?
What are the differences between the types of fiber?
Why is fiber important?
Sources of fiber
Easy tips to increase fiber
What Is Fiber?
Fiber is a substance found only in plants like grains, fruits and vegetables.
There are two types of fiber, soluble fiber and insoluble fiber.
Both types are needed for a healthy diet and provide benefits to the digestive
system.
What Are the Differences Between the Types of Fiber?
Soluble fiber =
-
Forms a gel when mixed with liquid
-
Helps prevent constipation and diarrhea
-
Lowers cholesterol by binding it before it can be absorbed by the body
Insoluble fiber =
-
Passes through the digestive system mostly unharmed
-
Helps prevent constipation and diarrhea
-
Adds bulk to the stool
Why Is Fiber Important?
Eating the right amount of fiber everyday can have many positive health
benefits such as:
-
Lowering cholesterol
-
Preventing Heart Disease
-
Reducing risks of Cancer, especially Colon Cancer
-
Can help with weight loss
-
Can help maintain lower blood sugar levels in people with Diabetes
Sources of Fiber – Recommended Amount of Fiber Is 20-35 Grams
a Day
Currently, the average American eats 12-17 grams of fiber a day.
To increase your intake of fiber, try to eat more of the following foods.
Oats
Oatmeal
Kidney Beans
Beans
Peas
Potatoes
Brown Rice Whole Wheat Bread
Wheat Cereal
Fruit
Vegetables
Easy Tips to Increase Fiber
1. Eat a high fiber breakfast, choose shredded wheat or oatmeal and
a piece of fresh fruit.
2. Read food labels, buy foods with whole wheat, barley, or oats in
top ingredients.
3. Stock pantry with brown rice, whole wheat crackers, and fresh fruits
and vegetables.
Resources: The American Dietetic Association – http://www.eatright.org
|
