Instructions: We hear a lot about fiber. What is it? Where do we find it? And what happens if we dont get enough?

What exactly is fiber?

Fiber is that which remains undigested when food enters the large intestine. Chemically it is long chains of sugar molecules which are joined together by bonds that our digestive system cannot break down.

Where do I find fiber?

Fiber is only found in vegetable products such as fruits and vegetables, legumes, whole grains, nuts and seeds.

There are many types of fiber found in food which offer varying benefits. Some types of fiber help lower cholesterol, other types of fiber help prevent constipation. It is best to eat a variety of fibrous foods (whole grains, fruits and vegetables, nuts and seeds) to enjoy all benefits.

How much fiber do I need?

The average American takes in only 8 g of fiber per day. For real health benefits, studies show that you should take in between 28 and 35 g of fiber per day. That recommendation is for adults. For children you can use the "age plus 5 years" rule so if you have a 12 year old child they should be getting about 17 g of fiber/day although more fiber would do no harm and may be beneficial.

In order to get enough fiber in your diet, you need to have several servings of fruits and vegetables and whole grain foods each day. An added benefit of this is you will also get a good supply of the vitamins and minerals you need.

What are the health benefits of a high fiber diet?

Colon cancer has long been linked with a lack of fiber in the diet. In areas of the world where the diet is made up almost entirely of unrefined vegetable matter, colon cancer is almost unknown. In the developed world it is becoming more and more prevalent as our food becomes more processed (processing takes out the natural fiber from foods).

It is not entirely clear how a high fiber diet protects against colon cancer but one theory is that carcinogens in food matter are carried through the system more quickly giving them less time for contact.

Fiber also bonds to cholesterol and moves it through the body with feces thus lowering the amount of cholesterol absorbed by the body. It also hastens the passage of food through the system and with an adequate supply of water prevents constipation and hemorrhoids.

Because fiber rich foods tend to be high in volume and low in fat, they are wonderful for the weight conscious. These foods tend to fill you up which helps to control the appetite. It also slows the release of glucose into the bloodstream which makes this type of food more tolerable to diabetics.

from WhyBeFat

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