I’d bet you’ve heard, “an apple a day keeps the doctor away.” Well, when it comes to meeting your fiber needs, this could be true! Research has studied the relationship between high fiber diets and lowering the incidence of colon cancer and diverticulosis. Researchers also believe that high fiber diets aid in lowering blood cholesterol levels and managing diabetes. So, maybe it wasn’t only the apple itself, but the fiber may keep the doctor away!
Fiber refers to any edible food material that passes through the intestinal tract undigested. It is made up of a type of complex carbohydrate found in plant cell walls. Human enzymes cannot break this down small enough for our bodies to absorb. This is why fiber cannot be converted into energy, or calories. Fiber helps clean out your GI-tract by stimulating intestinal peristalsis (movement), which makes food travel through the intestine faster. Fiber is categorized as either soluble or insoluble.
Soluble fiber dissolves in water to form a gelatin-like substance in the intestines and increases the water content in stool. This is the type of fiber that researchers have suggested will decreases blood cholesterol and results in a lower blood sugar after meals for diabetics. It can be found in fruits, vegetables, legumes and grains such as oranges, apples, and carrots dried beans, peas, oats, barley, and oatmeal. Since this type of fiber has such health benefits, you may have noticed all of the advertising for oat bran in your grocery store. They are also often used in lowfat or nonfat products to add texture and consistency.
Insoluble fiber does not dissolve in water but rather holds onto it increasing stool size and bulk. This is the “roughage” your grandmother may have told you to eat! Researchers have suggested that this type fiber may reduce colon cancer and diverticulosis. Some great sources of insoluble fiber include wheat bran, whole-wheat products such as whole grain cereals, wheat and corn bran, vegetables such as cauliflower, green beans, potatoes; skins of fruits and root veggies. Don’t be surprised if you get a feeling of fullness after a high fiber snack. These insoluble fibers absorb fluid like a sponge. So, be sure to drink plenty of fluids with them.
The current recommendation is 1 gram of fiber per 100 calories. Most adults require between 25 and 35 grams of fiber per day. Read the food labels to see how much fiber a food product supplies. The words “high fiber” means the product provides 5 grams or more per serving; “good source” means 2.5 - 4.9 grams per serving; and “more or added fiber” means at least 2.5 grams per serving.
If your body is not used to a high fiber diet, I would suggest that you start slowly since your intestines aren't used to too much movement. Try sprinkling bran on your favorite hot or cold cereal in the morning. Too much fiber (50-60 grams/day), can cause food to move too quickly through the intestinal track which may decrease the amount of vitamins and minerals your body absorbs, such as zinc, iron, magnesium, and calcium. It also can cause gas, diarrhea, and bloating.
Did you know that as a food changes form, so can it’s fiber content? Check out these apples!
1 whole apple with peel 3.0 grams of fiber
1 whole apple without peel 2.4 grams of fiber
Ѕ cup applesauce 1.8 grams of fiber
ѕ cup apple juice 0.2 grams of fiber
One last caution. Remember to consult your doctor if you have any discomfort from eating a high fiber diet. Persons with diverticulitis should avoid nuts and seeds. Persons with colitis should stay on a low fiber diet. If this is a problem for you, consult a Registered Dietitian for more information.
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