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finding by yaofenji


									                                                                                                                        fiber is typically in the form of an isolated
                                                                                                                        (manufactured/processed) fiber called inulin.
                                                                                                                        It’s a carbohydrate-derived fiber from natural

                                                                                                                        sources such as chicory root. It is a prebiotic
                                                                                                                        that promotes growth of healthy bacteria in the
                                                                                                                        intestines. Inulin is not harmful to health, but
                                                                                                                        it does not provide the same health benefits that

                                                                                                                        traditional fiber sources provide. One popular
                                                                                                                        product that contains inulin as its fiber source is
                                                                                                                        the Fiber One bar, which is not much different
                                                                                                                        than a candy bar. Bottom line: read food labels
                                                                                                                        and be cautious of words like inulin, chicory
                                                                                                                        root, or malodextrin on labels.

                                                                                                                             Think you’re not getting enough fiber
                                                                                                                        and wonder if you should try a supplement?
                                                                                                                        A supplement can’t hurt, but consuming high
                                                                                                                        fiber foods will provide you with other valuable
                                                                                                                        nutrients such as vitamins and minerals. Simply
                                                                                                                        supplementing won’t fix an unhealthy diet.

                                                                                                                             Bottom line: Fiber is a superfood because
                                                                                                                        it provides so many health benefits. It’s best to
                                                                                                                        consume fiber from traditional, natural sources
                                                                                                                        such as whole grains, fruits, vegetables, and
                                                                                                                        beans. Isolated fiber (or inulin), does not provide
                                                                                                                        the same benefits as traditional fiber, especially

                                                                                                                        if you’re replacing grains, fruits, and vegetables
                                                                                                                        with ice cream, yogurt, or cookies. Increase fiber
                                                                                                                        intake slowly and be sure to drink plenty of

                                                                                                                        tips for increasing fiber

             iber is frequently touted as a superfood by           Insoluble fiber is not water soluble and it’s
                                                                                                                        • Try high fiber cereals. Look for at least four to
             nutritionists and health experts. So what is    not broken down by digestive enzymes. Insoluble
                                                                                                                          five grams of fiber per serving, ones with bran
             fiber, why is it important for good health,     fiber increases stool bulk, effectively moving
                                                                                                                          or fiber in the name. Try mixing with another
             and how much do you really need?                substances through the digestive tract. It may help
                                                                                                                          favorite cereal. Added tip: try not to exceed five
                                                             relieve constipation, which may also help prevent
         Fiber is an indigestible substance found in the                                                                  to seven grams of sugar per cup.
                                                             diverticular disease. In addition, insoluble fiber
    outer layer of plants. It’s a carbohydrate (the body’s   maintains the pH balance of the intestines, which          • Add crushed bran to casseroles and baked
    main source of energy) that passes through the           can prevent microbes from forming cancerous                  goods.
    digestive tract, virtually unchanged, and minimally      substances. Good sources include whole grains
    digested. Recommended intake is 25-35 grams per          (look for at least three grams of fiber per serving,       • Snack on fresh fruit and raw vegetables, low-fat
    day for adults, and 5 grams plus age for children.       and list “whole wheat” or “whole grain” as the first         popcorn, whole grain crackers (Triscuits, All
    There are a few types of fiber: soluble, insoluble,      ingredient); bran; nuts and seeds; vegetables such as        Bran, Ak Mak).
    and isolated fiber.                                      green beans, cauliflower, zucchini, celery; skins of
                                                             fruits.                                                    • Add beans to dishes such as soups, salads,
          Soluble fiber is water soluble and is broken                                                                    and casseroles (beans are also a great source of
    down in the gut, forming a gummy substance                     So which fiber is better for you? Both types are       protein).
    during digestion. Benefits are delayed stomach           good for you and both are found in many foods.
    emptying, which keeps you feeling fuller for longer,     For example, an apple contains soluble fiber on the        • Experiment with whole grain products like
    while also stabilizing blood sugar levels. And,          inside, while the skin is a great source of insoluble        bulgur, quinoa, barley, wheat pasta, and brown
    it’s very effective at lowering cholesterol levels.      fiber. Soluble and insoluble fiber are effective for         rice.
    The fiber forms a sticky material (think of the          maintaining digestive health, lowering cholesterol
    consistency of oatmeal when it sits in the bowl for                                                                 • Select whole grain breads with two to three
                                                             levels, and aiding in weight loss efforts. High fiber
    a while) that passes through the intestines, and                                                                      grams of fiber per slice.
                                                             diets tend to be lower in calories, while providing
    particles of cholesterol bond to it, where it is then    volume to a meal to help you feel satiated for             • Substitute wheat flour for white when baking.
    carried through and excreted from the body. Good         longer.
    sources of soluble fiber are legumes (peas, soybeans,                                                               • Try flaxseed (fiber and omega-3). Add to hot
    beans); oats; rye; barley; fruits; some vegetables            There are several products on the market                or cold cereals, yogurt, or baked goods.
    (broccoli, carrots, potatoes, onions); psyllium husk     claiming to contain fiber, ones that you would
    (the source of fiber in a lot of supplements such as     not normally consider to be high in fiber, like          For more info, contact Elesha Kelleher, RD, LDN,
    Metamucil); flaxseed; nuts.                              yogurts, ice cream, even cookies. This type of           MPH at (504)842-6096.
            12 h&fm october 2010                                                                                                

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