HOME
> NOURISHING NEWS
Fiber - More Than Just Roughage
June 2007
In the past, fiber was referred to as roughage and thought to be “nature’s
broom.” Over the years scientific research has learned a lot about
fiber, not only identifying different types but also linking fiber to
several other health benefits. Whatever the benefit, fiber is only found
in plant-based foods and is not digested or absorbed.
The
Benefits of Fiber
Fiber’s association with maintaining regularity and lowering cholesterol
is well known. This past year fiber has been associated with lowering
blood pressure as well as reducing the risk of obesity, diabetes and heartburn!
Types of Fiber
There are two basic types of fiber; insoluble and soluble, depending if the fiber dissolves in water. This type of classification is changing with fiber being distinguished by the health benefits. Some fiber is manufactured and added to foods to “boost” the fiber content. This is referred to as functional fiber. This fiber is listed under ingredients and includes psyllium, inulin and maltodextrin.
Desirable
Dose
Men over 50 should aim for 30 grams of fiber daily. Women over 50 need
at least 21 grams of fiber each day. Vegetables, fruit, legumes, whole
grains and nuts are naturally rich in fiber. Check the nutrition facts
label for grams of fiber.
| BOOST
YOUR DAILY FIBER INTAKE... WHERE TO GET IT... |
| •
Bran Cereal ..............1/2 cup....... 10 grams • Pinto Beans, Ckd...... 1/2 cup .......8 grams • Barley, Cooked .........1 cup ..........6 grams • Sweet Potato .............Medium ......5 grams • Fresh Pear .................Medium ......5 grams • Apple w/ Skin ............Small ...........5 grams • Oatmeal, Cooked .......1/2 cup....... 4 grams • Spinach, Cooked ....... 1/2 cup .......3.5 grams • Broccoli, Cooked ....... 1/2 cup....... 2.5 grams • Blueberries...................1 cup........... 2 grams • Asparagus, Cooked ....1/2 cup......1.5 grams • Almonds ........................ 8 nuts .........1 gram |
Counting
Whole-Grains
The Whole Grains Council created a Whole Grain symbol (stamp) to help
consumers identify whole-grain products. Not all foods carry this symbol.
A manufacturer must apply and products need to have at least a half-serving
of whole grains per serving. So look for this symbol when purchasing grains
along with checking the grams of fiber on the label to see how it adds
up to meet your fiber needs for the day!
Fiber
Supplements
It is best to try to get your fiber naturally from the foods you eat.
Aim for 9 or more servings of vegetables and fruits and at least three-servings
of whole grains daily. If your fiber intake falls short, fiber supplements
are available. It is best to check with your pharmacist since some can
interfere with medications.
NOURISHING NEWS ARCHIVES
©CNS/RQA/CA, INC
|
|
