Fiber is very important to your being

[Guest guest]

>

>

> Fiber is very important to your being

> Tara H.

>

> Soluble fiber. Insoluble fiber. Fiber this. Fiber that. Don't know what the

> big deal is about?

>

> There's good reason for all the talk and commotion. Research has shown that

> a diet low in saturated fat and cholesterol but high in fiber can reduce

> your risk of heart disease and some types of cancer, like colon cancer.

>

> So now you know about its virtues. But just what is fiber?

>

> Simply put, it's nothing more than plant material -- think fruits, nuts,

> vegetables and grains -- that's not digested by your body. Instead, it just

> moves right on through your digestive tract, spreading happiness and joy.

>

> In the wondrous world of fiber, there are two superstars sharing the

> spotlight. There's soluble fiber and insoluble fiber, which back in the day

> was called ``roughage.'' So what's the difference between the two?

>

> Soluble fiber retains moisture from the digestive tract and becomes a gummy

> gel. In this state, it's a super magnet for cholesterol, a fatty ubstance

> that, in high concentrations, can choke and clog arteries. As the fiber

> travels through your digestive tract, it drags the artery-clogging

> cholesterol right along with it. Hence, the Food and Drug Administration's

> approved claim that soluble fiber (along with the proper diet, mind you)

> can

> help lower blood cholesterol levels.

>

> What's more, soluble fiber slows the digestion and absorption of

> carbohydrates, which may help control blood sugar levels throughout the

> day.

> That's good news for diabetics.

>

> Insoluble fiber retains moisture from the gastrointestinal tract as well.

> However, unlike its soluble sibling, it doesn't form a gel. Instead, it

> adds

> bulk and softness to the stool,which eases elimination and promotes

> regularity. It also helps waste move through the digestive tract quickly.

> As

> a result, harmful, possibly carcinogenic, substances don't linger and

> accumulate in the colon.

>

> A healthy diet includes both soluble and insoluble fiber. We should all eat

> a minimum of 20 to 25 grams o fiber daily. But according to the American

> Dietetic Association, we're getting only 12 to 17 grams.

>

> How can you get more fiber? Eat a wide variety and plenty of whole grains,

> nuts, beans, fruits and vegetables. Add extra vegetables to stews, salads,

> casseroles, soups and stir fry; add oats to meatloaf, meatballs, cookies,

> breads and muffins; top cake, ice cream or yogurt with fruit; eat

> whole-grain cereal for breakfast; snack on dried fruit like raisins or

> dried

> cranberries.

>

> Increase fiber consumption gradually. In some people, too much too fast can

> cause gas, bloating and abdominal cramps.

>

> Finally, always talk to your doctor before making any dietary or lifestyle

> changes.

>

> Here is the fiber content of some popular foods, courtesy of the American

> Dietetic Association:

>

> . 2 tablespoons chunky peanut butter -- 1.5 grams insoluble fiber.

>

> . 1 cup cornflakes -- 1 gram insoluble fiber.

>

> . 1 medium apple with skin -- 0.5 gram soluble, 2.5 grams insoluble fiber.

>

> . 1/2 cup fresh strawberries -- 2 rams insoluble fiber.

>

> . 3/4 cup cooked oatmeal -- 1 gram soluble, 2 grams insoluble fiber.

>

> . 1 slice whole wheat bread -- 0.5 gram soluble, 2 grams insoluble fiber.

>

> . 1 medium baked potato, with skin --1 gram soluble, 3 grams insoluble

> fiber.

>

> . 1 cup cooked spaghetti -- 0.5 gram soluble, 1.5 grams insoluble fiber.

>

[Guest guest]

Hello Tara,

I enjoyed your post on fiber. This is one of my downfalls. Thank you

for the valuable info. Tammi

-

-- In alldiabeticinternational , dnevessr@a... wrote:

>

> >

> >

> > Fiber is very important to your being

> > Tara H.

> >

> > Soluble fiber. Insoluble fiber. Fiber this. Fiber that. Don't

know what the

> > big deal is about?

> >

> > There's good reason for all the talk and commotion. Research

has shown that

> > a diet low in saturated fat and cholesterol but high in fiber

can reduce

> > your risk of heart disease and some types of cancer, like colon

cancer.

> >

> > So now you know about its virtues. But just what is fiber?

> >

> > Simply put, it's nothing more than plant material -- think

fruits, nuts,

> > vegetables and grains -- that's not digested by your body.

Instead, it just

> > moves right on through your digestive tract, spreading happiness

and joy.

> >

> > In the wondrous world of fiber, there are two superstars

sharing the

> > spotlight. There's soluble fiber and insoluble fiber, which back

in the day

> > was called ``roughage.'' So what's the difference between the

two?

> >

> > Soluble fiber retains moisture from the digestive tract and

becomes a gummy

> > gel. In this state, it's a super magnet for cholesterol, a

fatty ubstance

> > that, in high concentrations, can choke and clog arteries. As

the fiber

> > travels through your digestive tract, it drags the artery-

clogging

> > cholesterol right along with it. Hence, the Food and Drug

Administration's

> > approved claim that soluble fiber (along with the proper diet,

mind you)

> > can

> > help lower blood cholesterol levels.

> >

> > What's more, soluble fiber slows the digestion and absorption of

> > carbohydrates, which may help control blood sugar levels

throughout the

> > day.

> > That's good news for diabetics.

> >

> > Insoluble fiber retains moisture from the gastrointestinal

tract as well.

> > However, unlike its soluble sibling, it doesn't form a gel.

Instead, it

> > adds

> > bulk and softness to the stool,which eases elimination and

promotes

> > regularity. It also helps waste move through the digestive

tract quickly.

> > As

> > a result, harmful, possibly carcinogenic, substances don't

linger and

> > accumulate in the colon.

> >

> > A healthy diet includes both soluble and insoluble fiber. We

should all eat

> > a minimum of 20 to 25 grams o fiber daily. But according to the

American

> > Dietetic Association, we're getting only 12 to 17 grams.

> >

> > How can you get more fiber? Eat a wide variety and plenty of

whole grains,

> > nuts, beans, fruits and vegetables. Add extra vegetables to

stews, salads,

> > casseroles, soups and stir fry; add oats to meatloaf,

meatballs, cookies,

> > breads and muffins; top cake, ice cream or yogurt with fruit;

eat

> > whole-grain cereal for breakfast; snack on dried fruit like

raisins or

> > dried

> > cranberries.

> >

> > Increase fiber consumption gradually. In some people, too much

too fast can

> > cause gas, bloating and abdominal cramps.

> >

> > Finally, always talk to your doctor before making any dietary

or lifestyle

> > changes.

> >

> > Here is the fiber content of some popular foods, courtesy of

the American

> > Dietetic Association:

> >

> > . 2 tablespoons chunky peanut butter -- 1.5 grams insoluble

fiber.

> >

> > . 1 cup cornflakes -- 1 gram insoluble fiber.

> >

> > . 1 medium apple with skin -- 0.5 gram soluble, 2.5 grams

insoluble fiber.

> >

> > . 1/2 cup fresh strawberries -- 2 rams insoluble fiber.

> >

> > . 3/4 cup cooked oatmeal -- 1 gram soluble, 2 grams insoluble

fiber.

> >

> > . 1 slice whole wheat bread -- 0.5 gram soluble, 2 grams

insoluble fiber.

> >

> > . 1 medium baked potato, with skin --1 gram soluble, 3 grams

insoluble

> > fiber.

> >

> > . 1 cup cooked spaghetti -- 0.5 gram soluble, 1.5 grams

insoluble fiber.

> >

>

>

>

>