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High Fiber FoodsMany foods contain a mixture of soluble and insoluble fiber. Both types of fiber are important for your health. Fiber is a substance found only in plants, such as fruits, vegetables, grains and psyllium pronounced sil'e-um. Fiber cannot be digested by humans. Since it is not absorbed into the body, fiber has no calories. 20 to 35 grams each day, recommended by the American Dietetic Association, helps form a soft, bulky stool.Fiber in the diet is good for us. It produces a soft satisfying stool, cleanses and keeps your digestive tract in good working order maintaining regularity (keeps the bowels moving) which helps prevent constipation, helps regulate blood sugar and cholesterol levels which helps reduce the risk of heart disease, improves symptoms in irritable bowel syndrome, may help people to lose weight, helps control blood sugar in people with diabetes, protects against colon cancer and may protect against stroke and heart attacks and other heart problems. Increase your intake of water to at least eight glasses a day. Soluble Fiber dissolves easily in water and takes on a soft, gel like texture in the intestines. Soluble fiber is not broken down until it reaches the large intestine where digestion causes gas (flatulence). It is found in such foods as oat bran, beans, peas, and most fruits. Insoluble Fiber often called roughage, does not dissolve in water, passes essentially unchanged through the intestines and produces little gas. Insouble fiber helps move waste through the digestive tract decreasing the time that potentially harmful substances may stay in the colon. Found in wheat bran and some vegetables. Example of a High Fiber Diet Would Include * Breakfast - Bran cereal (All-Bran 13 gram, or Fiber One 18 gram) * Lunch - A large salad (Dinner Plate) * Dinner - Two one cup servings of vegetables (broccoli, etc), Starch, 4 or 5 oz chicken or fish, Salad Fiber Supplements If you can't get all the recommended daily amounts of 20 to 35 grams from your fiber foods, fiber supplements can help. But remember to take it slow, adding too much of a fiber supplement in the diet "too quickly" can cause constipation, diarrhea and bloating, intestinal gas (flatulence) and other digestive discomforts. This problem can usually be reduced by increasing fiber in your diet "slowly" over a period of weeks which helps your health and your body to adjust. When fiber is increased, water must be increased. Be sure to drink at least 8 to 10 glasses of water a day if you use fiber supplements, otherwise, fiber supplements may make you even more constipated. Fiber supplements create a feeling of fullness so take before meals if you are overweight or take after meals if you are underweight or normal weight. Follow fiber supplement directions and always check with your doctor when starting any new supplement. Remember to continue to try to get most of your fiber from foods. So Remember * When increasing the fiber content of your diet, it's best to take it slow. * Add just a few grams at a time to allow the intestinal tract to adjust, otherwise, abdominal cramps, gas, bloating, and diarrhea or constipation may result. * Drink at least 2 liters - 8 cups - of fluid daily. * Don't cook dried beans in the same water you soaked them in. * Use enzyme products, such as Beano or Say Yes To Beans, that help digest fiber. *Use the United States Department of Agriculture Food Pyramid as a guide. If you eat 2 to 4 servings of fruit, 3 to 5 servings of vegetables, and 6 to 11 servings of cereal and grain foods, as recommended by the pyramid, you should have no trouble getting 25 to 30 grams of fiber a day. |
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