Johns Hopkins Health Alert
Advice to Help You Get More Fiber in Your Diet
Does fiber have a protective effect or is it simply a hallmark of a healthy diet? Recent studies are finding that fiber is an independent factor in the development of some diseases. Here's some advice on getting enough fiber in your diet.
The shift in Western societies from a diet based on whole grains, vegetables, fruits and legumes to a diet based on meats, refined grains and processed foods has been associated with an increase in the incidence of heart disease and type 2 diabetes -- and several studies have pointed to a lack of dietary fiber as a primary cause.
There are two types of fiber: soluble fiber (which dissolves in water) and insoluble fiber (which absorbs large amounts of water). Both types of fiber are important for disease prevention. Most plant foods contain some of each type of fiber, but usually one type predominates. Soluble fiber is found in legumes, barley, oats and fruits. Wheat and other whole grains and some vegetables contain mostly insoluble fiber.
Fiber tip 1. Consume the recommended intake of fiber: 28 g a day for men over age 50 and 22 g a day for women over age 50. Younger men and women should aim for 31 g and 25 g of fiber daily, respectively. If you have type 2 diabetes, ask your doctor, diabetes educator or dietitian if you should eat even more fiber (particularly soluble fiber).
Fiber tip 2. Eat whole grains and vegetables for insoluble fiber. Refined grain products -- white bread, white flour, white rice and white pasta -- are not good sources of fiber.
To get insoluble fiber, you must consume the bran (the outer coating of the grain) that is removed in the processing of many grains -- in particular, wheat milled for flour. Good sources of insoluble fiber include whole-grain cereals; whole-wheat bread, crackers and pasta; brown rice; and foods made with rye, bulgur or wheat berries. When selecting breads and cereals, look for the words "whole" or "whole grain" as the first ingredient. Vegetables such as broccoli, carrots and potatoes with their skins are also good sources of insoluble fiber.
Fiber tip 3. Eat oats, oatmeal, barley, dry beans and peas, citrus fruits, and apples and pears with their skins for soluble fiber.
Fiber tip 4. Increase fiber intake gradually over several weeks. A sudden increase of dietary fiber may cause bloating or gas pains.
Fiber tip 5. Drink enough fluids. Insoluble fiber needs fluid to be effective.
Fiber tip 6. Do not go overboard on fiber. A very high intake can interfere with the absorption of some vitamins and minerals.
Posted in Nutrition and Weight Control on February 22, 2012
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
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Posted by: addiedavison | May 8, 2012 6:26 AM