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DEL.ICIO.USFiber 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.
Permalink | Comments (4) | Post your comment | Categories: Nutrition
Comments
By time for the truth
August 2, 2006 09:05 AM | Link to this
eat lots of All Bran and dried fruits.
By I think with a drawl
August 2, 2006 09:11 AM | Link to this
You betta eat yo Wheaties!!!
By Brenda Lorenzo
August 3, 2006 02:56 PM | Link to this
Hi Ms. Phillips, Thanks for all your timely information. I read the health linked info frequently as well as the daily AJC health news. I am in community relations and education for the oldest ophthalmology group in Atlanta: Thomas Eye Group. We are located in 8 metro offices with the main office being located at St. Joseph’s medical quarters. Our reach, including our main office, extends around the perimeter: Gwinett, Stockbridge, Woodstock, Roswell, Newnan and Decatur. We cover every service within ophthalmology by having in-office some of the greatest minds within ophthalmic medicine.We serve patients within Pediatrics, geriatric, comprehensive care, surgical treatments like cataract and cornea transplantation as well as vision correction. website: www.thomaseye.com.
If you ever need information from one of our 19 doctors within any area of news related to vision, please let me know and I’ll be most happy to help in any way possible. We have some sensational things happening at all our centers and would be glad to share with your readership as many of them are also our patients. Thanks very much. Brenda H. Lorenzo blorenzo@mindspring.com 404-906-1958
By ecalderon
August 14, 2006 04:22 PM | Link to this
how do we know that we are getting 25 - 35 grams of fiber in a day?