High Fiber Food and Why You Need It
Moss Greene
March 28, 2007
High fiber food is important to good health. That's been proven.
So are people getting enough in their diet? I'm afraid not! At least most of those in the U.S. aren't getting nearly enough high fiber food.
30 to 40 grams of fiber a day is what's recommended by most health agencies. But the average American gets only about 10 daily grams.
Why is this so important?
There are lots of reasons why fiber is essential to good health.
It helps manage blood sugar, reduce cholesterol and prevents type 2 diabetes and certain cancers. It also promotes regularity and helps reduce the risk of hemorrhoids, irritable bowel syndrome and diverticulitis.
Lack of sufficient fiber is why over 4 million Americans suffer from constipation and spend over $725 million a year on over-the-counter laxatives.
Most people just aren't getting enough daily fiber for regularity. They're also not getting enough to prevent high blood sugar, high cholesterol and other related conditions.
And fiber plays a major role in weight management too.
All of these benefits are why a high fiber food chart is so vitally important to your health. It can help you remember to eat more from the list of high fiber foods.
What is dietary fiber?
Fiber is the part of a plant that can't be digested or absorbed. It's usually classified as either soluble or insoluble, depending on whether it dissolves in water.
Think of a pear. The skin is made of insoluble fiber and works like a brush to help move food through your digestive system. And the flesh consists of soluble fiber, acting more like a sponge to help form soft, bulky stools.
Most whole grains, wheat bran, all kinds of nuts and many choices from the list of vegetables are excellent sources of insoluble fiber.
While oats, peas, beans, carrots, apples and oranges are great soluble fiber choices.
The Standard American Diet is "S.A.D."
On any given day, 50% of Americans eat no fruit and 25% eat no vegetables. Most who do, choose French fries, iceberg lettuce and bananas, which aren't very high in fiber.
Our diet is SAD because it consists mainly of white bread, colas, chips, cheese, fatty meats, processed foods and frozen dinners that contain little to no fiber.
It's no wonder millions of Americans are constipated and half the U.S. population over the age of 50 have problems with hemorrhoids. And millions of others suffer from diabetes, high cholesterol and colon cancer.
What Can You Do?
The solution is simple. On a daily basis eat more nutritious high fiber foods.
For example, you could have oatmeal, made from rolled oats, for breakfast and choose fresh berries, rather than sugar, to sweeten it. Or you could have a bowl of fruit with plain low-fat yogurt, sprinkled with crunchy, unsweetened whole grain cereal.
For lunch try a big salad with romaine instead of iceberg lettuce. Add other veggies from the list of vegetables, such as broccoli, cauliflower and red or green peppers. If you decide on a sandwich, have it on high-fiber whole grain bread.
In the evening, include several colorful vegetables with dinner. And, for dessert, choose fresh fruit from the fruit list rather than non-fiber cakes, cookies or ice cream.
As you make these lifestyle changes, your body will reward you with better health.
Copyright © Moss Greene. All rights reserved.
Find out about my free weekly Natural Health Newsletter.
So are people getting enough in their diet? I'm afraid not! At least most of those in the U.S. aren't getting nearly enough high fiber food.
30 to 40 grams of fiber a day is what's recommended by most health agencies. But the average American gets only about 10 daily grams.
Why is this so important?
There are lots of reasons why fiber is essential to good health.
It helps manage blood sugar, reduce cholesterol and prevents type 2 diabetes and certain cancers. It also promotes regularity and helps reduce the risk of hemorrhoids, irritable bowel syndrome and diverticulitis.
Lack of sufficient fiber is why over 4 million Americans suffer from constipation and spend over $725 million a year on over-the-counter laxatives.
Most people just aren't getting enough daily fiber for regularity. They're also not getting enough to prevent high blood sugar, high cholesterol and other related conditions.
And fiber plays a major role in weight management too.
All of these benefits are why a high fiber food chart is so vitally important to your health. It can help you remember to eat more from the list of high fiber foods.
What is dietary fiber?
Fiber is the part of a plant that can't be digested or absorbed. It's usually classified as either soluble or insoluble, depending on whether it dissolves in water.
Think of a pear. The skin is made of insoluble fiber and works like a brush to help move food through your digestive system. And the flesh consists of soluble fiber, acting more like a sponge to help form soft, bulky stools.
Most whole grains, wheat bran, all kinds of nuts and many choices from the list of vegetables are excellent sources of insoluble fiber.
While oats, peas, beans, carrots, apples and oranges are great soluble fiber choices.
The Standard American Diet is "S.A.D."
On any given day, 50% of Americans eat no fruit and 25% eat no vegetables. Most who do, choose French fries, iceberg lettuce and bananas, which aren't very high in fiber.
Our diet is SAD because it consists mainly of white bread, colas, chips, cheese, fatty meats, processed foods and frozen dinners that contain little to no fiber.
It's no wonder millions of Americans are constipated and half the U.S. population over the age of 50 have problems with hemorrhoids. And millions of others suffer from diabetes, high cholesterol and colon cancer.
What Can You Do?
The solution is simple. On a daily basis eat more nutritious high fiber foods.
For example, you could have oatmeal, made from rolled oats, for breakfast and choose fresh berries, rather than sugar, to sweeten it. Or you could have a bowl of fruit with plain low-fat yogurt, sprinkled with crunchy, unsweetened whole grain cereal.
For lunch try a big salad with romaine instead of iceberg lettuce. Add other veggies from the list of vegetables, such as broccoli, cauliflower and red or green peppers. If you decide on a sandwich, have it on high-fiber whole grain bread.
In the evening, include several colorful vegetables with dinner. And, for dessert, choose fresh fruit from the fruit list rather than non-fiber cakes, cookies or ice cream.
As you make these lifestyle changes, your body will reward you with better health.
Copyright © Moss Greene. All rights reserved.
Find out about my free weekly Natural Health Newsletter.
Print
Email
