THE VALUE OF FIBER

Interested in improving your health and increasing your overall well-being? Looking for a way to cut your risk of disease and make you feel great at the same time? Well, then fiber is your answer! According to the American Heart Association (AHA), fiber is absolutely vital for the health of our digestive system as well as for lowering cholesterol. Many recent studies have also shown that fiber can help us reduce our risk of developing heart disease, diabetes, diverticular disease, and constipation. Simply by increasing the intake of fiber in your diet, you can receive these benefits for yourself. It is currently recommended that you receive 25 to 35 grams of fiber a day.

What is fiber?
Fiber is the term that refers to carbohydrates that cannot be digested by the body. Unlike other food components such as fats, proteins or carbohydrates, which the body breaks down and absorbs, fiber passes unchanged through your stomach and small intestine and into your colon.  Fiber can be found in all edible plants, including fruits, vegetables, grains, and legumes. There are two forms of fiber: soluble and insoluble.

Soluble fiber helps lower cholesterol and reduces the risk of heart disease and stroke. What happens is that soluble fiber forms a gel that binds with certain digestive acids made from cholesterol in the liver, and removes these acids in the stool. In response, your liver draws cholesterol from your blood to make more acids, thus lowering your blood cholesterol. Excellent Sources of Soluble Fiber: • Oatmeal • Apples • Oat bran • Pears • Nuts and Seeds • Strawberries • Dried peas • Blueberries • Beans Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don't have as much contact with the intestinal walls.     Excellent Sources of Insoluble Fiber: • Whole grain cereals • Zucchini • Whole wheat bread   • Celery • Brown rice • Broccoli • Bulgur • Tomatoes • Carrots • Beans

Why Should I Add Fiber to My Diet?
Unfortunately, the typical American diet today is high in processed, refined foods, which contain little fiber. The average American eats only 14-15 grams of dietary fiber a day. Instead, our western diets provide excess amounts of harmful saturated fats, which are thought to be the cause of the frightening increase in the rates of obesity, heart disease, stroke and diabetes. Today, coronary heart disease is the leading cause of death in the United States killing hundreds of thousands of people each year. High-fiber diets are vital in combating this serious epidemic.

High-fiber diets may also be useful for people who wish to lose weight. Fiber itself has no calories, yet provides a "full" feeling because of its water-absorbing ability. For example, an apple is more filling than a half cup of apple juice that contains about the same calories. Foods high in fiber often require more chewing, so a person is unable to eat a large number of calories in a short amount of time. And high-fiber diets tend to be less "energy dense," which means they have fewer calories for the same volume of food.

As you can see, high-fiber foods are excellent for your health. However, adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. It is recommended that you increase the fiber in your diet gradually over a period of a few weeks. This will allow your digestive system to adjust to the change. It is also important that you drink at least six cups of water or fluid a day.

Tips for adding fiber to your diet:

Delicious High-Fiber Recipes

Garbanzo Pita Pockets Yields: 4 servings Prep: 10 minutes
(15 oz.) can reduced sodium garbanzo beans, drained and rinsed 1 (6 oz.) jar marinated artichoke hearts, quartered, liquid reserved 1 tbsp. black olives, sliced 1 clove garlic, minced 1 small green bell pepper, diced 1 tbsp. green olives, sliced 2 cups lettuce, shredded 1 tsp spice blend (basil, marjoram, dill weed, black pepper) 1 small red bell pepper, diced 1 small red onion, thinly sliced 2 tbsp. red wine vinegar 4 large slices pita bread
In a large bowl, combine the garbanzo beans, peppers, onion, garlic, olives, artichokes, and their liquid, vinegar, and seasoning. Mix well; set aside. Slice off the top third of each pita bread; open the bread to form a pocket. Place an equal amount of lettuce in each pita and fill with the garbanzo filling
Calories: 367, Protein: 15g, Carbohydrate: 67g, Dietary Fiber: 15g, Total Fat: 8g, Saturated Fat: 0g, Cholesterol: 0mg, Sodium: 582mg.

Tropical Tangy Fruit Salad Prep: 10 min.
2 navel oranges, white pith discarded, cut crosswise into 1/4 inch slices 4 bananas, peeled and cut into 1/2 inch slices 1 mango, peeled, pitted and chopped 1 Tbs. lime juice 1/4 cup honey 1 cup plain lowfat yogurt
Combine oranges, bananas and mangos in a salad bowl. Add lime juice and toss. Combine honey and yogurt in another bowl. Pour over fruit and toss before serving.
Calories: 371, Protein: 6.2g, Carbohydrate: 92.1g, Dietary Fiber: 9.7g, Total Fat: 2.1g, Saturated Fat: 0g, Cholesterol: 4mg, Sodium: 48mg

When a dietary fiber supplement may be helpful

Some people don't tolerate fibrous foods well. If you cannot consume enough fiber in your diet alone, many dietary fiber supplements are available. However, if you are able to, it is always best to get your fiber from whole foods. Eating a variety of fiber-rich foods will provide you with the maximum benefits from each type of fiber present in foods, and allow you to essential nutrients at the same time. Fiber supplements do not provide the vitamins, minerals and other beneficial nutrients that high-fiber foods do. Check with your doctor if you feel you need to take fiber supplements.