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Wednesday, August 2, 2006
Fiber is important at any age
The Atlanta Journal-Constitution
Dietary fiber has been shown to contribute to the prevention of cancer, heart disease, bowel disease, diabetes and obesity. Cereal fiber, the type found in grains, seems to be particularly beneficial. Consumption of fiber relieves and prevents constipation. Fiber also blocks fats from the body by absorbing cholesterol from food, helping you to feel full for longer periods of time. Filling up on high-fiber foods means having less room for high fat and highly caloric low-fiber foods. Commonly called “roughage’, fiber is the part of plant food that we can’t digest. There are two kinds of fiber generally referred to as: ‘Soluble and insoluble’.
Soluble Fiber absorbs water and forms a gel-like material that traps sugars, cholesterol and fats in the stomach. It then carries these substances through the digestive tract.
Insoluble Fiber moves through the digestive system quickly and intact, promoting bowel regularity.
How Much Fiber Do We Need in Our Daily Diet?
Although the recommended amount of fiber is 20 to 35 grams a day, the average American consumes only 12 to 15 grams on a daily basis. Asians, on average, consume three times as much fiber as Americans do.
Good Sources of Fiber
The best sources of fiber include beans, wholegrain cereals (barley, oats, rice), fruits, vegetables and nuts. Sources of insoluble fiber include: wheat, corn, rice, veggies and beans. Sources of soluble fiber include: citrus fruits, apples, mango, oats, dried apricots and beans (haricot, soybeans).
There are several ways to ensure one consumes enough fiber. First, it is important to read food labels. Although they do not distinguish between the two types of fiber, the labels of almost all foods will provide the amount of dietary fiber in each serving.
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