Whole grain bread contains all of the grain kernel and is rich in nutrients such as vitamin E, magnesium, zinc and essential fatty acids. Whole grain bread is also high in dietary fiber, which promotes several health benefits. According to the USDA Choose My Plate program, most of your meals should include food from the grains category, which contains a variety of B vitamins and minerals needed to sustain good health.
Insoluble Fiber
Insoluble fiber does not dissolve in water and passes through the body intact. This form of fiber bulks up food in the intestines, which helps food to move easily through the intestines and colon. Insoluble fiber helps to reduce constipation by promoting bulky stool. According to MayoClinic, eating insoluble dietary fiber sources regularly can decrease the risk of developing type-2 diabetes. Fiber can also help you feel fuller longer, which decreases the amount of calories you take in and assists in weight loss.
Types of Fiber
Whole grain bread is considered an insoluble fiber source. However, wheat bran, nuts and vegetables are also good sources and insoluble fiber. Whole grain bread containing oats also contains soluble fiber. Soluble fiber dissolves in water, which helps to lower blood cholesterol and lower blood sugar levels.
RDA
The recommended daily allowance of dietary fiber for men aged 50 and under is 38 g and 30 g for men aged 51 and up. The recommended daily allowance for women under 50 is 25 g and over the age of 51, it is 21 g. Whole grains, according to MayoClinic, are good sources of dietary fiber. Add fiber into your diet slowly over the course of weeks rather than all the once. Adding dietary fiber quickly at one time can contribute to abdominal pain, intestinal gas and bloating.
Considerations
To increase your dietary fiber amounts, mix more than one form of dietary fiber together. For instance, eat peanut butter along with your whole grain bread to boost the intake of both insoluble and soluble dietary fiber sources. Alternatively, you can drink a glass of orange juice along with eating whole grain toast.
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