Nutrition Tip
Be a fiber fanatic!
Dietary fiber refers to a group of carbohydrates that make up the leaves, stems, and seeds of plants and cannot be broken down by the human digestive system.
Including adequate amounts of fiber in your diet has a variety of health benefits, including bowel regularity and a feeling of fullness that may prevent overeating. A diet that is high in fiber may also reduce the risk of developing colon cancer and help lower blood cholesterol levels.
Most high-fiber foods contain a mix of soluble and insoluble fibers, which both play a role in maintaining good health. Health organizations usually recommend eating a minimum of 25 grams of dietary fiber per day. To reach this goal, increase your fiber intake gradually to avoid symptoms like gas and bloating.
Soluble Fiber:
- Can dissolve in water
- Helps soften the stool and may aid in lowering blood cholesterol
- May help reduce diarrhea
Insoluble Fiber:
- Cannot dissolve in water.
- Adds bulk to stool and may reduce colon cancer risk.
Fast—add more fiber!
- Choose 100% whole wheat bread
- Eat the skin of potatoes and fruit
- Choose whole grain cereals
- Choose whole grain crackers
- Add frozen vegetables to soups
- Add fresh fruit to cereal and yogurt
- Toss plain sunflower seeds into salads
- Add wheat germ to cereal or yogurt
Author:
Michelle Wagner
Reference:
The Better Homes and Gardens New Cookbook, 1996.
