FIBER

FIBER

What is Fiber?
Fiber is the portion of plant material that humans are not able to digest. Fiber is found in fruits, vegetables, grains, nuts, seeds, dried beans, split peas and lentils.There is no dietary fiber in meat or dairy products.Fiber includes the cell walls of plants (cellulose) and other substances found in plants such as pectin and gums.

There are two kinds of dietary fiber, soluble and insoluble.  Both are important for proper bowel function.

Soluble fiber Insoluble fiber 

Soluble fiber dissolves in water,forming a gel in the intestines.
Sources: oatmeal, barley, kidney beans, some fruits and vegetables

Insoluble fiber 
Insoluble fiber passes through the digestive system almost intact, adding bulk to the stool and acting as a sponge to absorb water.
Sources: wheat bran, whole grains, many vegetables and skins of fruit.


Health Benefits
1. For cardiovascular health: Soluble fiber can help lower serum cholesterol levels by inhibiting the absorption of cholesterol.

2. For improved control of diabetes and blood sugars: Fiber helps to regulate or slow glucose absorption.

3. For preventing constipation and diverticulitis: Insoluble fiber adds bulk to stool, keeping stool soft and the bowels moving regularly.

4. For weight loss: Both types of fiber make you feel full, without adding a lot of calories.Fiberrich foods tend to be low in fat too.

5. For cancer prevention: Fiber-rich foods contain phytochemicals, known to reduce cancer risks.Fiber may also help detoxify cancer-causing substances.

6. For overall health: Foods with fiber have lots of vitamins and minerals that our bodies need.Fiber also helps our bowels to function properly on a regular basis, and to prevent either diarrhea or constipation.


Ways to Add Fiber to Your Diet

1. Add sliced fresh fruit to cereal, yogurt or cottage cheese.Use fresh fruit slices instead of jelly on peanut butter sandwiches.


2. Use whole wheat or rye bread in place of white bread.Choose whole grain crackers in place of saltines or snack crackers.


3. Use fresh fruit and vegetables every day.Instead of potato chips, try raw broccoli,cauliflower, carrots and green pepper with dips.Fresh fruit in season is a great snack or dessert.


4. Use more beans and peas in meals.Try split pea or lentil soup, brown rice and beans, or chili.Use cooked or canned dried beans in salads and casseroles.


5. Use whole wheat flour in place of all or part of the white flour in recipes.


6. Choose whole grain cereals for breakfast in place of refined, sugary cereals.


7. Eat potatoes with the skin.


8. When you cook vegetables, steam or stir fry until tender but still crisp.


9. Use sunflower seeds, sesame seeds or wheat germ for toppings on casseroles or to add to baked goods such as quick breads and cookies. Use them when you make meatloaf, and use rolled oats in place of bread crumbs.