Fiber is an indigestible
complex carbohydrate found in plants.
It is critical to the diet because
it:
- Attracts
water to the digestive tract
- Exercises
the muscle of the digestive tract
- Speeds up
food passage, which helps prevent
exposure of the digestive tract
tissue to cancer causing agents
in foods
- Binds with
cholesterol and carries it out
of the body, reducing the risk
of heart disease.
- Slows sugar
absorption after a meal and may
reduce the amount of insulin needed.
Fiber is a weight watchers dream.
It has no calories because it’s
not absorbed. In addition, your
body uses 7 calories from food
for every gram of fiber you eat.
That means that if you eat 35g
of fiber per day, you can eat
an extra 245 calories without
gaining weight. Or, if you are
trying to lose weight, you can
save 1715 calories per week, resulting
in a half a pound weight loss.
Fiber is also bulky, so you will
feel fuller, longer.
ARE YOU GETTING
ENOUGH FIBER?
Although fiber is not considered
an essential nutrient, the U.S.
Surgeon General and many professional
health organizations recommend a
diet containing 20-35 grams of fiber
a day. Americans don't get nearly
enough fiber in their diets, with
most only getting 10-15 grams.
WHAT FOODS
SUPPLY FIBER?
Fruits, vegetables (skin and membranes
of cleaned fruits and vegetables
are excellent), dried beans, wheat
bran, seeds, popcorn, brown rice
and whole grain products such as
breads, cereals and pasta. Choose
fresh fruit or vegetables rather
than juice.
To avoid abdominal
discomfort it is important to add
fiber gradually over a period of
a few weeks. An increase in fiber
should be accompanied by an increase
in water.
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