Fiber: The Super Nutrient!
Gail Davis
July 27, 2008
It´s hard to imagine but until the 1970s, fiber was completely ignored as being beneficial to your health. Found only in plants, fiber is indigestible. That´s right…it passes through the human digestive system virtually unchanged!
Fiber is a special carbohydrate, which can be divided into two categories: soluble and insoluble. Soluble fiber dissolves in water and can be found in oats, peas, beans, apples, and carrots. It lowers blood cholesterol and blood sugar levels. Insoluble fiber cannot be dissolved in water and can be found in whole-wheat flour, wheat bran, nuts, and many vegetables. It is an excellent laxative!
A good diet should consist of 25-38 grams of fiber daily. Women should get 21-25 grams of fiber each day, with younger women needing slightly more, and men should get between 30-38 grams each day. Most Americans get half of that recommended amount. Can you believe that Americans currently consume about 10% of the fiber that was consumed 100 years ago? To be fair, one major reason for this decline is the advancement in wheat processing technology.
The best sources of fiber are natural cereals, specifically bran. Whole grain breads, legumes, fruit, vegetables, and nuts are also excellent sources of this nutrient. Dietary supplements such as Metamucil or Citrucel offer a restricted type of fiber.
To get the greatest health benefit, eat your fiber naturally and from a wide variety of high-fiber foods. It´s easy to add fiber to your diet, and it can work wonders in your system!
The benefits of fiber are plentiful! Fiber slows down the eating process by making you chew. It helps you feel full and makes food more satisfying. Fiber slows down digestion and absorption and enables glucose (sugar) to enter the bloodstream more slowly, causing fewer spikes in blood sugar. Fiber lowers blood cholesterol levels and produces organic acids that provide fuel for the liver. Probably best known for preventing constipation, fiber also offers the benefit of aiding in weight loss.
So, the next meal you plan, make sure that you´ve included a healthy portion of high-fiber foods to meet all your daily needs.
Fiber is a special carbohydrate, which can be divided into two categories: soluble and insoluble. Soluble fiber dissolves in water and can be found in oats, peas, beans, apples, and carrots. It lowers blood cholesterol and blood sugar levels. Insoluble fiber cannot be dissolved in water and can be found in whole-wheat flour, wheat bran, nuts, and many vegetables. It is an excellent laxative!
A good diet should consist of 25-38 grams of fiber daily. Women should get 21-25 grams of fiber each day, with younger women needing slightly more, and men should get between 30-38 grams each day. Most Americans get half of that recommended amount. Can you believe that Americans currently consume about 10% of the fiber that was consumed 100 years ago? To be fair, one major reason for this decline is the advancement in wheat processing technology.
The best sources of fiber are natural cereals, specifically bran. Whole grain breads, legumes, fruit, vegetables, and nuts are also excellent sources of this nutrient. Dietary supplements such as Metamucil or Citrucel offer a restricted type of fiber.
To get the greatest health benefit, eat your fiber naturally and from a wide variety of high-fiber foods. It´s easy to add fiber to your diet, and it can work wonders in your system!
The benefits of fiber are plentiful! Fiber slows down the eating process by making you chew. It helps you feel full and makes food more satisfying. Fiber slows down digestion and absorption and enables glucose (sugar) to enter the bloodstream more slowly, causing fewer spikes in blood sugar. Fiber lowers blood cholesterol levels and produces organic acids that provide fuel for the liver. Probably best known for preventing constipation, fiber also offers the benefit of aiding in weight loss.
So, the next meal you plan, make sure that you´ve included a healthy portion of high-fiber foods to meet all your daily needs.
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