|
Feature Articles: Eating Well
Eat Plenty of Fiber for Good HealthTammy Roberts, MS, RD, LD,
Nutrition and
Health Education Specialist in |
|
We often hear that we should get plenty of fiber to help with digestion but aiding in digestion is only the tip of the iceberg when it comes to the benefits that fiber provides.
Fiber helps to reduce the risk of heart disease by helping to lower cholesterol, lowering high blood pressure and preventing obesity. Soluble fiber, like that found in beans, barley and oats helps to lower cholesterol by soaking up bile acids in the intestinal tract so they can be excreted. The body needs cholesterol to make more bile so it uses the excess cholesterol in the blood. The risk of developing high blood pressure is also decreased by keeping blood cholesterol in check. High blood pressure often occurs because arteries have been clogged and damaged as a result of high cholesterol.
Many of the foods high in fiber are naturally low in calories. This includes fruits, vegetables and whole grains. When a person consumes a variety of these plant-based foods, they feel full sooner and longer and consequently eat less. This is a good start to limiting calories to manage a healthy weight.
The Institute of Medicine recommends that men up to age fifty consume 38 grams of fiber every day and women of the same age group, 25 grams per day. Men over the age of 50 should consume 30 grams of fiber and women, 21 grams.
MyPyramid recommends that the average American consumes 2 ½ cups of vegetables, 2 cups of fruit and six ounces of grains every day. If you do as recommended and make half of your grain choices whole grains, you are well on your way to consuming all of the fiber you need for the day.
Can’t think of ways to add fiber to your diet? Try eating an orange at breakfast instead of drinking the juice. The orange provides three grams of fiber but you’re lucky if the juice provides ½ gram of fiber. Add vegetables to your pizza. Be generous with the vegetables in casseroles and soups. Start the day with a whole grain cereal. One cup of cooked oatmeal provides around four grams of fiber. Beans are a great source of fiber; ½ cup of kidney beans provides 7 grams of fiber. There is one important thing to remember about fiber. Fiber soaks up fluid in your digestive tract. When you increase the fiber in your diet be sure to increase the amount of fluid you drink as well.
There is an added benefit to fiber. The foods that contain fiber are also rich in a variety of nutrients. You are really giving your body a boost by including a variety of fiber-rich foods in your diet.
Last update: Thursday, May 10, 2007
 |
Site Administrator: |
|
|
|
