Fabulous Fiber!
Many Americans may know that fiber is important for good health; however, most fall short of consuming the recommended amounts. Currently most American adults are consuming less than half the recommended amount of total fiber each day, falling far short of the recommended amount of 20-35 grams daily. What is Fiber? Fiber is a part of plant foods that the body cannot digest. It is mainly found in fruits, vegetables, whole grains, legumes (beans and peas), nuts and seeds. While fiber is not digested by our bodies, it helps aid in the digestive process. Fiber is classified as either soluble or insoluble, with both types of fiber providing health benefits. Soluble fiber dissolves in water and may benefit the body’s use of some nutrients. Soluble fiber can help slow absorption of glucose and decrease absorption of cholesterol. Good sources of soluble fiber include whole grain oats, bran, beans, peas, rice, fruits and vegetables. Insoluble fiber does not dissolve in water and passes through the digestive system mostly intact. Significant sources of insoluble fiber include whole wheat breads and cereals, most other whole grains, cabbage, green beans, carrots and cauliflower.
A diet high in total fiber can have significant health benefits. Foods containing fiber are often good sources of other essential nutrients and low in fat, saturated fat and cholesterol. Soluble fiber has been shown to lower serum cholesterol when eaten as part of a diet low in saturated fat and cholesterol. Soluble fiber may also help maintain blood sugar levels by curbing the rise in blood sugar concentrations that occur after we eat. Insoluble fiber is an important aid in normal intestinal function by helping to keep things moving through the intestinal tract. Several studies have reported an inverse association between total fiber intake and both cardiovascular and all cause mortality. That means that those with the highest intakes of total fiber had the lowest rates of cardiovascular events and death from all causes. High fiber diets have also been reported to be associated with lower blood pressure and lower risk of obesity. A high fiber diet is often lower in
calories since fiber-rich foods provide satiety and can help you feel full longer. Finally, epidemiological evidence links diets high in fiber to reduced risk of some cancers of the intestinal tract. Even though we may not be currently consuming the recommended amounts of fiber, it is an important nutrient. Fiber with Flavor Certain foods, such as Welch’s 100% Grape Juice with Fiber, provide a convenient, great tasting way to help reach daily fiber recommendations. Welch’s 100% Grape Juice with Fiber offers a good source of fiber – fortified with 3 grams of soluble fiber per 8-ounce serving to provide 10% of the Daily Value. It tastes delicious - just like Welch’s “original” 100% Grape Juice - and is also naturally packed with protective antioxidants that come from Welch’s own Concord grapes to help maintain cardiovascular health. So, Welch’s 100% Grape Juice with Fiber provides heart healthy benefits and the additional benefit of added fiber for a healthy digestive system.
So be sure to look at the nutrition facts panel on all food labels to check fiber content and include a variety of foods with fiber as part of your healthy diet.
Sources:
1.
United States Department of Health and Human Services and United States Department of Agriculture. Dietary Guidelines for Americans, 2005. 6th Edition. U.S. Government Printing Office, Washington , DC . January 2005.
2.
Van Horn L. Fiber, Lipids and Coronary Heart Disease: A Statement for Health Professionals from the Nutrition Committee, American Heart Association. Circulation. 1997;95:2701-2704.
3.
Marlett JA, McBurney MI, Slavin, JL. Position of the American Dietetic Association: Health Implications of Dietary Fiber. Journal of the American Dietetic Association. 2002;102:993-1000.
4.
Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrates, Fiber, Fat, Fatty Acids, Cholesterol, Protein and Amino Acids. National Academies Press, Washington , D.C. September 2002.