Increasing the fiber in your diet has been shown to: reduce your cholesterol, reduce your hunger, lower your fat absorption, reduce surges in insulin levels, help with weight loss, lower the risk of colon cancer, and lower your risk of heart disease. WOW! Sounds like a miracle cure - where can I get this stuff? The answer: At your grocery store.
Old Ben Franklin, citing in Poor Richard's Almanac 250 years ago stated "An apple a day keeps the doctor away." Well he was right. Not only because the apple contains vitamins and minerals, but also because it is a major source of fiber. Maybe three apples a day keeps three doctors away!
What is fiber? Well, it is basically indigestible complex carbo-hydrates that come from plant foods. What your Grandma called "roughage" is called fiber by scientists. When you look at some food labels, fiber is often listed under carbohydrates - but it is not a single food or substance and by itself has no calories because your body cannot absorb it.
There are actually two types of fiber and they have different health benefits. The two types are "water soluble" and "water insoluble". Soluble fibers include the skins of fruits such as apples, oranges (not the orange peel, but the white material after you peel it), pears, peaches and grapes; the skins of vegetables, seeds; oat bran, dried beans, oatmeal, barley, rye, and prunes. Insoluble fibers include the meat of fruits and vegetables, dried beans, wheat bran, seeds, popcorn, brown rice, and whole grain products such as breads, cereals, and pasta.
Bran of course does bulk up the diet and results in larger, softer stools. But it actually does more than prevent constipation - there are clear data showing that fiber also reduces the risk of colon cancers. The "stickiest" kinds of fiber are the gums and pectins (soluble fiber) and they help keep cholesterol under control by removing bile acids that digest fat. Bile acids, which promote better digestion, unfortunately also contribute much to the "reabsorption" from the bowel wall of our bodies own "home-made" cholesterol. Every gram of fiber intake per day reduces your total blood cholesterol by approximately one point. The same class of fibers may help regulate blood sugar as well. This latter feat is accomplished by coating the bowel's lining and delaying stomach emptying. As a result, fiber can slow sugar absorption after a meal and may reduce the amount of insulin needed to keep blood sugar at the right levels. Reducing the over-production of insulin is a major factor in reducing obesity.
Insulin "resistance" (abnormally high insulin levels) is common in very obese patients and may be a factor in "obesity begets obesity". Fiber is also a weight watchers dream since fibers called cellulose and hemicelluloses take up space in the stomach, making us feel full; thus lowering total caloric intake at meal time. Popular agents such as Metamucil are actually an important part of many weight reduction diets as they slow down absorption of sugars taken in as part of most meals - promoting further weight loss.
The average American gets only 14 grams of fiber per day in their diet. Most scientists agree that the optimal amount is closer to 35 grams per day. Increasing the consumption of "complex" carbo-hydrates is the best way to increase fiber intake. Fiber supplements are also available at the grocery. However, be aware that a large increase in your fiber intake over a short period of time may result in bloating, diarrhea, gas and general discomfort. It is important then to increase the fiber amount in your diet gradually over a period of time (up to three weeks) to allow your "gut" to acclimated and avoid abdominal side-effects.
Disclaimer: If you are under 18, pregnant, nursing or have health problems, consult your physician before starting any weight loss plan. The information here is not intended as a substitute for medical advice. Please consult your physician before beginning any course of treatment.
Dr. John Rumberger is the Author of The WAY Diet, The complete lifestyle plan to live longer, reduce stress, and lose weight the healthy way. To purchase The Way Diet simply go to http://www.amazon.com/exec/obidos/redirect?path=ASIN/0974993387
&l
ink_code=as2&camp=1789&tag=icobweb-20&creative=9325 or go to Empty Canoe Publishing http://www.emptycanoe.com and order your copy of The Way.
Some say they don't or can't buy organic foods due... Read More
The adrenal or "stress glands" are small, triangular shaped glands... Read More
Having spent most of my life living off of junk... Read More
The body is a marvelous creation, a carbon, oxygen combustion... Read More
The problem with sugar is that it doesn't contain any... Read More
Eating healthy and taking care of yourself is essential to... Read More
What is health? Everyone wants this thing called health, and... Read More
The above foods contain high antioxidant capacity. These foods were... Read More
The word 'homeostasis' is made up of two Greek words:... Read More
Fiber is the part of the plant that is resistant... Read More
Omega-3 appear to reduce the risk of heart attack. A... Read More
What ancient tribes and people of the Amazon have known... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
They sit left behind on relish trays. They're often by-passed... Read More
The Immune System is probably the most important system in... Read More
Because I believe diet and exercise are so important, I'm... Read More
Ionized minerals, colloidal minerals, chelated minerals . . . What... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
While oxygen is the key to human survival, it is... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
As any student of chemistry will assure you, acids and... Read More
I'm willing to bet you probably haven't heard the word... Read More
In parts 1-6 of this series of articles titled "Take... Read More
For any kid who grew up eating doughy, thick Wonder... Read More
You may have heard that essential fats are an important... Read More
cleaning lady near Wilmette ..What is Cholesterol?Before we go into how to reduce your... Read More
If you are like most people, you are probably confused... Read More
1. Enjoy what you eatWhether someone is following the Atkins... Read More
The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More
The field of nutrition is awash with charts, tables, diagrams,... Read More
Having a large amount of such "visceral fat" is associated... Read More
Healthy eating is important for everyone, from babies to the... Read More
Our diet is an essential factor for the formation of... Read More
Scandinavian fishermen are a healthy bunch. It had long been... Read More
Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More
The importance of protein in a healthy diet is well... Read More
Summer is not too far away. It is almost time... Read More
I would like to raise a question: Is Rejuvenation possible... Read More
Wow! Is it just me or? Wait! Let me start... Read More
Please feel free to comment, so that the article may... Read More
On average 30% of foods in our daily diet are... Read More
Some people say to themselves, junk food is not that... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More
You can eat whole flax seeds but you need to... Read More
My name is Mildred Shears. I'm retired and I live... Read More
The proliferation of fast food restaurants, convenience stores, and vending... Read More
Approximately 30 years ago, food manufacturers were competing against the... Read More
Since the beginning of time, everyday fruits have been known... Read More
Some say they don't or can't buy organic foods due... Read More
Nutrition |