Fiber
How Much Do You Know About High Fiber Diets?
Most people know the importance of a high fiber diet. It's
effects on bowel functions are well known. Fiber has also been
linked to prevent some types of cancer, like colon and breast
cancer, and may help lower cholesterol. It may also help regulate
blood sugar, as well.
Keep in mind also, that since fiber is indigestible, it has no
calories. Fiber is great if you are trying to lose weight since
fibers called cellulose and hemicelluloses take up space in the
stomach, making us feel full, so you eat less.
But do you know how much fiber you need or how much is too much?
Do you know what foods are richest in fiber?
Let's separate some fiber facts from fiction.
There are two types of fiber, soluble and insoluble, and both are
important components to a healthy, high fiber diet.
Soluble fiber forms a gel when mixed with liquid, while insoluble
fiber does not.
Insoluble fibers cannot be digested in the body. These are the
ones that speed up intestinal transit and help you maintain
regularity.
Examples of insoluble fibers are whole-wheat products, wheat oat,
corn bran, vegetables such as green beans, cauliflower and potato
skins, fruit skins, and root vegetable skins.
The American Dietetic Association recommends between 25 - 35
grams of fiber each day, five to ten of this being the soluble
type.
One half cup of navy, kidney, or pinto beans provide four to
eight grams of fiber, and a full cup of brown rice contains about
three grams.
You will get about ten grams of fiber in a bowl of wheat bran
cereal, but be sure to check the label.
Fruits with skins, such as apples and pears, provide eight to ten
grams each, while a half cup of green beans will give you about
four grams.
Many people notice bloating, cramping, or gas when they add fiber
to their diet. Making small changes in your diet over a period of
time can help prevent this. It's also important to drink more
fluids when you increase the amount of fiber you eat. If you do
not already drink over six glasses of liquid a day, drink at
least two more glasses of water a day when you increase your
fiber intake.
In conclusion, if you've ever suffered from constipation, you
know all too well the consequences of not having enough fiber in
your diet. If you are trying to lose weight, do not cut out this
essential ingredient. Looking good is no substitute for feeling
bad.
The complete list of dietary fiber (fibre) related articles on this site:
(article supplied by InfoGoRound)
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