Home
>
Nutrition
>
Focus On Fiber: How Much Is Enough?

Focus On Fiber: How Much Is Enough?

Looking for an easy and natural way increase your vitality and improve your overall well-being? Try eating more fiber!

The average American only gets about half the amount of fiber they need everyday for their body to function optimally. According to the American Heart Association (AHA), fiber helps lower cholesterol and is important for the health of our digestive system. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber daily.

Dietary fiber is a transparent solid complex carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don't have as much contact with the intestinal walls.

Unfortunately, many people are not eating this much fiber, which is causing serious cardio-vascular health concerns. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Beans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy foods, such as textured soy protein (also known as TVP) and tempeh, help in preventing and treating colon cancer.

Whole beans, soybeans and other legumes are excellent sources of fiber. A 1 cup serving of cooked navy beans contains about 19 grams of fiber! Always read the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food. To help you achieve your daily allotment of fiber, here is a list of various foods with their fiber content.

Examples of Dietary Fiber:

1 cup cooked dry beans (navy, pinto, red, pink, black, garbanzo, etc.) = 9-19 grams of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber

Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer, Freelance Writer and Author. Go to http://www.moniquengilbert.com to learn more about Monique's coaching.

References:

** "Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study." Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.

** "A prospective study of dietary fiber intake and risk of cardiovascular disease among women." Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56.

** "Virtues of Soy: A Practical Health Guide and Cookbook" by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Author Bio
Monique N. Gilbert, B.Sc. has offered guidance in natural health, nutrition, fitness, weight and stress management since 1989. She has received international recognition for helping people improve their well-being, vitality and longevity. Her personal coaching provides the motivation, guidance and support you need to naturally get healthy and fit, lose weight and keep it off, reduce stress and anxiety, strengthen your immune system, increase your energy levels, lower your cholesterol, improve your sleep, and achieve your goals. For more information about Monique's coaching, visit http://www.moniquengilbert.com

car service from Midway Burlington .. Lockport Chicago limo O’Hare

In The News:

Tech expert Kurt “CyberGuy" Knutsson says a malware app called SpyLend is posing as a financial tool, hitting 100,000-plus downloads.

Tech expert Kurt “CyberGuy" Knutsson says Clone Robotics’ Protoclone mimics humans with 1,000 muscles – too human for comfort.

Tech expert Kurt “CyberGuy" Knutsson urges you to use Apple’s App Privacy Report to see what your apps are really up to.

Tech expert Kurt “CyberGuy" Knutsson talks about how to smoothly transfer your data from an old laptop to a new one using cloud storage or external drives.

Kurt the CyberGuy offers tips to safeguard your personal information as scammers become more sophisticated with scam texts and other methods.

WeRide's unmanned electric delivery van, the Robovan W5, has 194 cubic feet of cargo space and can carry payloads up to about 2,205 pounds

Kurt the CyberGuy recommends deleting 16 browser extensions immediately in response to a report saying more than 3.2 million web users were affected by a security breach.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

A robotics firm in China claims a robot has performed the world's first humanoid robot front flip, which is significantly more difficult than a backflip.

A digital ID may be even more secure than a physical ID. Storing your driver's license in your Apple Wallet is an ideal solution for commuters.

A cybersecurity firm has shed some light on just how common tax scams have become. Kurt the CyberGuy offers his advice for how to protect your refund.

Lifesize Plans offers immersive walk-throughs that allow customers the opportunity to tour a home's design before construction actually begins.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

A man invested $4 million in bitcoin and lost it all with a single click when he was targeted by a vishing scam, which uses phone calls to trick people.

Expandable's Touchdown is a designer trailer that promises a luxury off-grid living experience and unfolds into a home in about 15 minutes.

Major employee screening company data breach affects 3.3 million people. Tech expert Kurt “CyberGuy" Knutsson explains what happened and gives five ways to protect your data.

Kurt “CyberGuy" Knutsson reveals mind-blowing tech that gives you sunlight on demand.

New malware "FrigidStealer" targets Mac computers. Tech expert Kurt “CyberGuy" Knutsson offers four ways to stay safe from infostealer malware.

Kurt “CyberGuy" Knutsson talks about how lab-grown muscles power a biohybrid hand for scalable prosthetics and research.

Reports of task scams have significantly risen in the past four years, according to the Federal Trade Commission. Kurt the CyberGuy offers some red flags.

iPhones have a hidden folder that eats up storage without you knowing it. Kurt the CyberGuy offers some tricks to free up storage on your device.

A recent ransomeware attack targeted Zacks, an American investment firm, and a cybercriminal claimed to have stolen records for millions of customers.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Researchers unveiled a new soft prosthetic hand that combines the natural coordination patterns of our fingers with the decoding of motoneuron activity in the spinal column.

Accidentally deleting a text message on your iPhone or iPad is not a problem if you still need the message. Apple has a built-in way to recover it.