What is dietary fiber?
Fiber is the part of foods that cannot be digested by the human
body. This includes such things as food skins, seeds, shreads & coating of grains, fruits, vegetables, and nuts.
Why is it so necessary?
The fiber is necessary to provide bulk. Fiber absorbs
water which results in a softer, bulkier stool. This may help prevent constipation, straining, and hemorrhoids.
Fiber has been found to be important in the treatment of irritable bowel and diverticulosis. It is felt that it helps
prevent diseases of the large bowel and recturm such as colon cancer and polyps. It also helps maintain normal blood
sugar levels and lowers serum cholesterol.
How much fiber should I intake?
The American Cancer Society and The American Heart Association
both recommend diets high in fiber and low in fat. Ideally, a person should strive to obtain 20-30 grams of fiber a
day. If you cannot obtain this you may need to consider supplementing your diet with a bulking agent such as Metamucil
or a similar product.
Most high fiber foods are high in nutrients and low in fat.
High fiber foods are bulky and more filling. They take longer to digest which often means that you eat less.
Remember to drink at least 6-8 (8 ounce) glasses of water a
day.
When you start a high fiber diet you may notice an increase
in intestinal gas. As your body adjust to the diet this should improve. Add fiber to your diet GRADUALLY.
Foods people frequently believe have high fiber but
are actually low in fiber include: canned fruits, canned vegetables, fruit juices and drinks, refined baked goods,
white bread, instant rice, white flour, instant oatmeal, and processed cereals.
