Based on the new Dietary Guidelines for American 2010, a diet high in fiber and low in fat is still the way to go if you want to stay healthy. A high-fiber, or even a moderate-fiber diet, provides so many benefits that you would be amazed at the domino effect eating fiber daily can have.
Fiber Basics
Dietary fiber is a carbohydrate that comes from plants, and is in fruits and vegetables. Fiber is either soluble or insoluble. Insoluble fiber provides bulk by absorbing water and toxins in the digestive system, and carrying them out of the body. Soluble fiber dissolves to a certain extent, forming a gel which also absorbs toxins, undigested fats and cholesterol, carrying them out of the body. Most of the fiber you consume can't be digested, so it adds remarkably little, if any, energy to the body.
Foods High in Fiber
Fruits high in fiber include avocados, blackberries, elderberries, dried figs, gooseberries, loganberries, Asian pears, dried pears and peaches, prunes and raspberries. Grains high in fiber include barley, amaranth, bulgur, millet and oats. Most beans, peas, nuts and seeds are also high in fiber. Vegetables have considerably less fiber than fruits. All of these foods also provide vitamins and minerals, which are essential to a healthy diet.
Benefits
Both soluble and insoluble fiber helps prevent constipation. Soluble fiber helps to slow down the absorption of sugars in the intestine, keeping your blood sugar level more stable. Fiber helps to normalize elimination and prevent constipation, which also helps to avoid hemorrhoids. Fiber absorbs cholesterol, preventing the body from transferring it to the bloodstream and into the cardiovascular system. Fiber also helps in weight loss by making you feel full; and in avoiding those frequent snacks throughout the day.
Dietary Intake
A healthy diet provides at least 38 g of fiber for men 50 and younger and at least 30 g for men 51 and older. Women age 50 and younger should consume at least 25 g of fiber daily, while women 51 and older should consume at least 21 g daily.
Member Comments