Fat and fiber are key nutrients to include in your diet. Decrease the amount of saturated and trans-fatty acids and increase omega-3 fatty acids and monounsaturated fats. The American Cancer Society recommends a diet that supplies less than 30 percent of calories as fat. Fiber is needed in your diet to aid with digestion and to maintain a healthy weight. Fiber in your diet is used to treat digestive problems such as constipation, diarrhea and irritable bowel syndrome
Function of Fats
A reasonable amount of fat is necessary in your diet. According to the University of California at Berkeley, dietary fat helps your body absorb nutrients and regulates hormones. Fats take longer to digest and metabolize into sugars. Fat is slowly released into the bloodstream, so it has very little effect on insulin and blood sugar levels. For this reason, fat keeps you feeling fuller longer and slakes your appetite.
Types of Fats
Saturated and trans-fatty acids are considered bad fats to include in your diet. These are commonly found in meats, margarine, butter, lard, hydrogenated oils, baked goods, and fried and processed foods. According to Dr. Michael Murray, saturated and trans-fatty acids are associated with cardiovascular disease and cancer. Your diet should include healthier fats such as monounsaturated and omega-3 fatty acids. Healthy fats fuel the growth and maintenance of the brain as well as the nerves and cells in your body.
Function of Fiber
Fiber plays many roles in your diet. It aids in insulin secretion and glucose absorption. This function makes fiber ideal for those who suffer from diabetes because it has a minimal effect on blood sugar levels. In "Superfruits," Dr. Paul Gross says fiber also reduces cholesterol, stimulating the immune system and digestive tract. The main function of fiber is to promote and maintain regularity. Dietary fiber acts by normalizing bowel movements. Diseases associated with a low-fiber diet include heart disease, obesity, diabetes, and colon and gastrointestinal disorders.
Types of Fiber
Two main types of fiber are found in plant foods. Soluble fiber is also known as viscous or prebiotic fiber. Polysaccharides, gums, pectins and insulins are examples of soluble fibers. According to Gross, soluble fiber forms a watery gel in the upper digestive tract and becomes a source of good bacteria in the colon. Food sources of soluble fiber include whole grains such as oats and barley. Insoluble fiber absorbs water and passes through the digestive system. Types of insoluble fiber include lignans and cellulose. It can be found in fruits such as prunes, oranges, raspberries, dates, mangoes and figs.
Considerations
You need to slowly increase the amount of fiber in your diet. In "The Encyclopedia of Healing Foods," nutritional dietitian Michael Murray says you should consume plenty of liquids so that fiber can absorb it to form soft, bulky stools to excrete. Aim to drink six to eight glasses of water, decaffeinated teas and fresh juices throughout the day. Insufficient intake of water with fiber can lead to flatulence, constipation, gas and abdominal pain.
References
- "The Wellness Encyclopedia of Food and Nutrition"; University of California at Berkeley; 1992
- "Superfruits"; Dr. Paul Gross; 2010
- "Encyclopedia of Healing Foods"; Michael Murray; 2005
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