High Fiber Diet and You

You've probably heard health gurus or advertisers tout high fiber as a must in your diet. But do you know why? Do you know what these foods are and how they work?

Most people know that a good fiber content in your diet will prevent or relieve constipation woes. But these foods have many more benefits crucial to our well-being.

Fiber is the term used for foods which your body does not digest nor absorb. Such materials that can't dissolve in water or called "insoluble." "Soluble" fiber is food that does dissolve in water.

The function of insoluble fiber is to increase the action of movement through your system. It makes food material bulkier in order to produce better regular bowel movement. Some of the foods that serve this purpose are nuts, vegetables, wheat bran and whole-wheat flour.

Soluble fiber forms a substance somewhat like gel. These fibers aid in lowering blood glucose and cholesterol levels. This group includes citrus fruits, carrots, apples, oats, beans, peas, apples, and barley.

Have you ever picked up a box of granola, looked at serving size and thought "that's pitiful, not nearly enough!" Then you pour the serving, eat it and get full halfway through? This is an example of why fiber can help you to lose weight. The time you are spending chewing fiber can help your body register when you're full, as opposed to foods that just slide down without as much necessary chewing. They also contain less calories per volume.

High fiber can lower your risk of some disorders and diseases. Diverticulitis, hemorrhoids, Crohn's Disease, and irritable bowel syndrome are some disorders proven definitely influenced by fiber intake. Fiber slows the absorption of sugars, which can lower the risk of Type II diabetes and maintain healthy blood sugar levels in those who already have diabetes.

Studies show conflicting results on whether fiber helps prevent colorectal cancer, and regular screening is still recommended despite fiber intake.

The National Academy of Sciences' Institute of Medicine recommends a daily fiber intake of 38 grams for men and 25 grams for woman age 50 and younger. Over that age, they recommend 30 grams for men and 21 grams for women.

If you need to add more fiber to your diet, increase it slowly. Too abrupt an introduction of high fiber intake can cause gas and bloating, stomach or abdominal pain, or diarrhea. Remember whole foods are better than supplements because the foods contain additional nutrients the supplements don't provide. If you already have any medical condition such as irritable bowel syndrome or Crohn's Disease, your doctor can give you guides as to diet and whether you might need an additional supplement.

Along with watching your fiber intake, make sure you're getting enough water. Fiber works more efficiently when it has enough water to absorb it. If you eat too much bulk without balancing with a healthy water intake, you can become constipated.

Remember that processed foods are not as high in fiber content. Most white breads, pastas, fruit juices, and non-whole-grain cereals will not provide the fiber you need in your diet. When grain is refined, the outer coating of the grain (this is bran) is removed, and thus the bulk is reduced. Fruits and vegetables also lose some fiber content when their skin is removed.

There are plenty of "tricks" to adding fiber to foods your family already eats. Add bran to muffins, cookies, meatloaf, casseroles and cakes. Granola or crushed bran make a great substitute for croutons on casseroles, cooked vegetables and salads. Whole wheat breads with 2 grams of fiber per serving are a great dietary addition. And some food companies have now developed white breads with high fiber and other nutrients. Switch to whole-wheat pasta and brown rice. Spaghetti sauce is a great opportunity for adding bulk as well. Chop frozen broccoli or another veggie into the sauce. Try baking with whole-grain flour instead of white flour. Take advantage of the great recipes for baked granola goodies on the cereal box. Or serve a piece of fruit at every meal. Make fruit and whole wheat crumble desserts. Your family will love these tasty treats!

When it comes time for snacking, there are some nutritious and delicious high fiber alternatives. Low-fat popcorn and whole wheat crackers taste yummy and contain plenty of fiber. Serve some nachos with re-fried black beans, baked tortilla chips and salsa. Dried fruit can be delicious, and so are raw veggies with dip or dressing.

Take a look at your family's daily fiber intake, and give these fiber suggestions a try. You'll feel healthier and more energetic -- plus your appetite will feel oh so satisfied!