FIBER

FIBER- The cleaning machine :) ....

     Fiber is a type of carbohydrate that the body can’t digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules, and instead it passes through the body undigested. Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check.

Fiber comes in two varieties, both are beneficial to health:

• Soluble fiber, which dissolves in water, can help lower glucose levels as well as help lower blood cholesterol. Foods with soluble fiber include oatmeal, nuts, beans, lentils, apples and blueberries.
• Insoluble fiber, which does not dissolve in water, can help food move through your digestive system, promoting regularity and helping prevent constipation. Foods with insoluble fibers include wheat, whole wheat bread, whole grain couscous, brown rice, legumes, carrots, cucumbers and tomatoes.

      The best sources of fiber are whole grain foods, fresh fruits and vegetables, legumes, and nuts.

      Children and adults need at least 20 to 30 grams of fiber per day for good health, but most Americans get only about 15 grams a day. Read nutrition labels, if a food source has 3 grams or more of fiber per serving, it is a good source of fiber.

Benefits of a high-fiber diet

  A high-fiber diet has many benefits, which include:

• Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.

• Helps maintain bowel health. A high-fiber diet may lower your risk of developing hemorrhoids and small pouches in your colon (diverticular disease). Some fiber is fermented in the colon. Researchers are looking at how this may play a role in preventing diseases of the colon.

• Lowers cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Studies also have shown that fiber may have other heart-health benefits, such as reducing blood pressure and inflammation.

• Helps control blood sugar levels. In people with diabetes, fiber — particularly soluble fiber — can slow the absorption of sugar and help improve blood sugar levels. A healthy diet that includes insoluble fiber may also reduce the risk of developing type 2 diabetes.

• Aids in achieving healthy weight. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume of food.

      Another benefit attributed to dietary fiber is prevention of colorectal cancer. However, the evidence that fiber reduces colorectal cancer is mixed.

 Ways to incorporate more fiber in your diet:

·         Eat whole fruits instead of drinking fruit juices.

·         Replace white rice, bread, and pasta with brown rice and whole grain products.

·         For breakfast, choose cereals that have a whole grain as their first ingredient.

·         Snack on raw vegetables instead of chips, crackers, or chocolate bars.

·         Substitute beans or legumes for meat two to three times per week in chili and soups.