Let's talk FIBER today. There is so much talk about fiber these days and i have been trying to up my fiber and i take fiber supplements every day. I feel this is a very imporant subject. I hope you find the information I found interesting.
I found the following information written by Harvard School of Public Health.
Fiber is one of those nutrients that many of us know is important but that remains a bit of a mystery. Exactly what is it? What are the best sources of fiber? And what are its health benefits? Here we try to answer these and other questions.
Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.
Basically, the term fiber refers to carbohydrates that cannot be digested. Fiber is present in all plants that are eaten for food, including fruits, vegetables, grains, and legumes. However, not all fiber is the same, and there are a number of ways to categorize it. One is by its source or origin. For example, fiber from grains is referred to as cereal fiber. Another way of categorizing fiber is by how easily it dissolves in water. Soluble fiber partially dissolves in water. Insoluble fiber does not dissolve in water. These differences are important when it comes to fiber's effect on your risk of developing certain diseases.
Current recommendations suggest that children and adults consume at least 20 grams of dietary fiber per day from food, not supplements. The more calories you eat each day, the more fiber you need; teens and men may require upwards of 30 to 35 grams per day or more. Yet the average American eats only 15 grams of dietary fiber a day.
Health Effects of Eating Fiber
Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease, and constipation. Despite what many people may think, however, fiber probably has little, if any effect on colon cancer risk.
Fiber and Colon Cancer
For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer—mainly on the basis of results from relatively small studies. Larger and better-designed studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80,000 female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer). (1) More recently, researchers combined the results of the Harvard study with those of several other large studies that followed more than 700,000 men and women, some for up to 20 years. (2) After accounting for differences in participants' red meat and alcohol intake, as well as other factors that could increase colon cancer risk, high intake of fiber was not found to protect against colorectal cancer.
For years, Americans have been told to consume a high-fiber diet to lower the risk of colon cancer—mainly on the basis of results from relatively small studies. Larger and better-designed studies have largely failed to show a link between fiber and colon cancer. One of these—a Harvard study that followed over 80,000 female nurses for 16 years—found that dietary fiber was not strongly associated with a reduced risk for either colon cancer or polyps (a precursor to colon cancer). (1) More recently, researchers combined the results of the Harvard study with those of several other large studies that followed more than 700,000 men and women, some for up to 20 years. (2) After accounting for differences in participants' red meat and alcohol intake, as well as other factors that could increase colon cancer risk, high intake of fiber was not found to protect against colorectal cancer.
But just because fiber plays little role in preventing colon cancer doesn't mean you should abandon a high-fiber diet. As explained below, fiber provides many other benefits.
The Bottom Line: Recommendations for Fiber
Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts.
Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).
Fiber is an important part of a healthy diet, and you should get a least 20 grams a day, more is better. The best sources are whole grain foods, fresh fruits and vegetables, legumes and nuts.
Some tips for increasing fiber intake:
Eat whole fruits instead of drinking fruit juices.
Replace white rice, bread, and pasta with brown rice and whole grain products.
Choose whole grain cereals for breakfast.
Snack on raw vegetables instead of chips, crackers, or chocolate bars.
Substitute legumes for meat two to three times per week in chili and soups.
Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (as in Indian dahls) or in salads (for example, tabbouleh).
Sources of Soluble & Insoluble Fiber
Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries
Soluble Fiber
Oatmeal, oatbran
Nuts and seeds
Legumes
Beans
Dried peas
Lentils
Apples
Pears
Strawberries
Blueberries
Insoluble Fiber
Whole wheat bread
Barley
Couscous
Brown rice
Bulgur
Whole grain breakfast cereals
Wheat bran
Seeds
Carrots
Cucumbers
Zucchini
Celery
Tomatoes
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