Fiber
Facts
Fiber is a substance found in whole foods such as whole grains, fruits
and vegetables. There are two kinds of fiber: soluble
and insoluble
fiber.
Soluble
fiber forms a gel when mixed with liquids. It helps maintain
digestive regularity, helps moderate blood sugar and has scientifically
been shown to reduce cholesterol.
The FDA recently approved the claim that "Soluble
fiber from oatmeal, as part of a low saturated fat,
low cholesterol
diet, may reduce the risk of heart disease."
Insoluble
fiber can be found in the outer layer of fruits and vegetables.
It passes through the GI tract undigested promoting intestinal health
by helping to prevent constipation, hemorrhoids
and colorectal
cancer. It can be found in whole grains, barley, bulgur wheat, wheat
bran and vegetables.
FIBER RECOMMENDATIONS:
Increase fiber (slowly) to 25 - 35 grams per day. As you increase
the fiber content of your diet, remember to increase your water
intake to 6 - 8 cups of water per day.
HOW TO ADD MORE FIBER
INTO YOUR DIET:
- Eat 3-5 servings of
fruits and vegetables per day (serving sizes: ½
cup cooked vegetables, 1 cup raw vegetables, 1 whole piece of
fruit).
- Eat 6-11 servings
of WHOLE GRAIN breads and cereals per day (serving sizes:
1 slice bread, ½ roll, ½ English muffin, 1/3 cup
rice)
- Eat WHOLE GRAIN cereals
with greater than 5 grams of fiber at breakfast.
- Eat unpeeled fruits
and vegetables
- Add beans, whole grains
(such as barley and whole wheat berries) and vegetables to soups,
stews and salads.
- Buy whole grain breads,
rolls and buns instead of white breads.
- Use brown rice and
wild rice instead of white.
- Buy flaxseed
meal and add it to homemade breads, pancake and muffin mixes,
salads, yogurt, etc. Flaxseed
meal can be found in a health food store. Keep flaxseed
meal in the refrigerator or freezer to protects its heart healthy
omega-3 oils from going rancid.
- When baking breads,
cookies, muffins or brownies, try adding ½ cup of wheat
bran to the mix and use one-third to one-half whole wheat flour
in place of all-purpose flour.
- Buy frozen whole grain
waffles and pancakes
- Use whole wheat pastas
and pizza dough's
- Enrich your salads
by tossing in some wheat germ, flaxseed
meal and legumes.
- Experiment with new
grains such as quinoa, whole wheat couscous, or millet as side
dishes instead of white rice or pasta.
Clinical
Dietitian
Westchester Medical Center
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