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Nutrition Information » Fiber and Your Health
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Fiber and Your Health
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Recent findings on the health effects of fiber show it may play a role in: - Cancer: epidemiological studies have consistently noted an association between low total fat and high fiber intakes and reduced incidence of colon cancer.
- Digestive disorders: Because insoluble fiber aids digestion and adds bulk to stool, it hastens passage of fecal material through the gut, thus helping to prevent or alleviate constipation. Fiber also may help reduce the risk of diverticulosis, a condition in which small pouches form in the colon wall (usually from the pressure of straining during bowel movements).
- Diabetes: As with cholesterol, soluble fiber traps carbohydrates to slow their digestion and absorption. In theory, this may help prevent wide swings in blood sugar level throughout the day.
- Heart Disease: Clinical studies show that a heart-healthy diet (low in saturated fat and cholesterol, and high in fruits, vegetables and grain products that contain soluble fiber) can lower blood cholesterol.
- Obesity: Because insoluble fiber is indigestible and passes through the body virtually intact, it provides few calories. And since the digestive tract can handle only so much bulk at a time, fiber-rich foods are more filling than other foods--so people tend to eat less. Insoluble fiber also may hamper the absorption of calorie-dense dietary fat. So, reaching for an apple instead of a bag of chips is a smart choice for someone trying to lose weight.
Daily recommended Fiber Intake... Women
25 grams per day, for women younger than 50
21 grams per day, for women older than 50 Men
38 grams per day, for men younger than 50
30 grams per day, for men older than 50 Soluble vs. Insoluble Fiber Most nutritionists and diet experts suggest that approximately 20-30 percent of our daily fiber intake should come from soluble fiber. Extra Fiber May Need Extra Water Dietary fiber soaks up water and increasing your fiber intake may divert water from cells. So when increasing your fiber consumption, be sure to increase your intake of fluids accordingly. Not Too much Fiber from Wheat Bran Wheat bran contains phytates - chemicals which attach themselves to minerals and make them unavailable to the body. So to avoid calcium and other mineral deficiency, it's best to get your fiber from a variety of good sources, like fruit, vegetables, whole grains, nuts, seeds and beans. Increase Your Fiber Intake Gradually If your diet is currently low in dietary fiber, don't raise your fiber intake too quickly, as this may trigger flatulence, bloating and other side effects. Instead, start including one or two high fiber foods daily. Then, every three or four days, add another high fiber food, and so on. High Fiber Content Foods - FOOD
| - SERVING SIZE
| DIETARY FIBER GRAMS | - Brussels Sprouts
| - 1/2 cup, boiled
| 3.4 fiber grams | - Sweet Potato
| - 1-4 ounce
| 3.4 fiber grams | - Pumpkin
| 1/2 cup canned | 3.4 fiber grams | | Dates | 5 medium | 3.5 fiber grams | | Egg Noodles | 1 Cup-Cooked | 3.5 fiber grams | | Prickly Pear | 1 medium | 3.7 fiber grams | | Chestnuts | 1 ounce | 3.7 fiber grams | | Kumquats | 5 medium | 3.7 fiber grams | | Wheat Germ | 1/4 Cup-Toasted | 3.7 fiber grams | - Parsnips
| - 1/2 cup
| 3.8 fiber grams | | Raisins-Seedless | 1/2 cup | 3.9 fiber grams | | Oatmeal | 3/4 Cup-Cooked | 3.9 fiber grams | | Strawberries | 1 cup | 3.9 fiber grams | | Raisins-Golden | 1/2 cup | 3.9 fiber grams | | Oatmeal | 3/4 Cup-Cooked | 3.9 fiber grams | | Pumpkin Seeds | 1 ounce | 3.9 fiber grams | | wheaten | 3/4 Cup-Cooked | 4.0 fiber grams | | Bulgur Wheat | 1/2 Cup-Cooked | 4.1 fiber grams | | Pine Nuts | 1 ounce | 4.1 fiber grams | | Breadfruit | about 3 ounces | 4.2 fiber grams | | Pear-Fresh | 1 medium | 4.3 fiber grams | | Currants, Black | 1 cup | 4.4 fiber grams | - Artichoke Hearts
| - 1/2 cup, boiled
| 4.4 fiber grams | | Coconut, flaked | 1 ounce | 4.7 fiber grams | | Guava | 1 medium | 4.9 fiber grams | | Figs | 3 medium | 5.0 fiber grams | | Apple, Fresh | 1 large | 5.1 fiber grams | | Figs-Dried | 3 medium | 5.2 fiber grams | | Peach-Dried | 5 halves | 5.3 fiber grams | | Spaghetti-Wheat | 1 Cup-Cooked | 5.4 fiber grams | | Apples-Dried | 10 rings | 5.6 fiber grams | | Ralston | 3/4 Cup-Cooked | 6.0 fiber grams | | Ralston | 3/4 Cup-Cooked | 6.0 fiber grams | | Raspberries | 1 cup | 6.0 fiber grams | | Blackberries-Fresh | 1 cup | 7.2 fiber grams | | Bran-Corn | 2 Tablespoons-Raw | 7.9 fiber grams | | Barley | 1/2 cup cooked | 12.3 fiber grams |
PHYSICAL EDUCATION
Brockport High School
40 Allen Street
Brockport, New York 14420
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