What is Fiber? At one time doctors thought that because fiber was NOT
digested or absorbed by the body that we didn't need to
eat foods that contained lots of fiber. However, research
now shows that a diet high in fiber posses numerous medical
benefits and plays a big role in a healthier lifestyle.
Fiber, even though it has no nutrients, can lower the risk
of many digestive disorders such as constipation,
hemorrhoids, irritable bowl syndrome and diverticula disease.
It can also help you lose weight, reduce cholesterol and
balance blood sugar levels.
The two types of fiber
Insoluble fiber which does not dissolve in water. It acts as roughage, helping foods move through your digestive system.
Soluble fiber which dissolves in water helps to lower blood cholesterol and glucose levels.
How much fiber do you need?
According to the National Academy of Science(s) Institute of Medicine a man of any age should consume 30 grams of fiber a day.
While a woman of 50 years of age or under should consume 25 grams a day and a woman of 51 years of age or older should consume 21 grams a day.
Studies have found that most Americans only get half of their daily requirements.
What foods contain fiber the body needs?
The insoluble high fiber foods are made with whole-wheat flour, wheat bran and oats.
Starting your day with an oat muffin, or bowl of cooked rolled oats(not Instant) an apple, whole-wheat toast, and citrus fruit will add fiber to your diet. Other high fiber foods are berries, pears, nuts, peas, split peas, beans, red kidney beans, carrots, broccoli, green beans, cabbage, spinach, asparagus, squash, brown rice, and whole-wheat pasta. Most vegetables and fruits contain fiber. If possible avoid over-processed foods that have little or no nutrition value. Steam or stir-fry your vegetables to get the most from them.
Adding more fiber to your diet?
When you increase your fiber intake you should also increase your water intake to balance your diet or risk having painful gas, cramping and/or diarrhea. Too much fiber and not enough water can also cause sever constipation. Fiber needs water to help it move through the digestive tract. Natural fiber from vegetables and fruits is much healthier for your body than any fiber tablet, drink or pill.
A healthy person is a happy person.
Make health your number one goal.
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Contributor's Note
For a healthier body eat less fats and meats and more natural vegetables, fruits, fish and nuts.
According to the Diabetic Association this high fiber diet will help prevent the onset of Type 2 Diabetes.
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