Thursday, January 28, 2010

Truth about fiber...


Dietary fiber, the edible portion of cell walls is beneficial for our diets. There are 2 types: Both are healthy and need to be consumed. Soluble and Insouble fiber both have many benefits. But what is the difference?? Both are undigested meaning they do not enter the blood stream and are not used for energy rather they are excreted. Insoluble fiber aids in elimination passing thru the bodily relatively intact. It can control and balance the pH (acidity) in the intestines. Research has shown- promote regular bowel movement and prevent constipation,remove toxic waste through colon in less time,help prevent colon cancer by keeping an optimal pH in intestines to prevent microbes from producing cancerous substances. Good sources of insoluble fiber are Vegetables such as green beans and dark green leafy vegetables, Fruit skins and root vegetable skins, Whole-wheat products, Wheat, oat, Corn bran,Seeds & Nuts.

Soluble fiber binds and forms a gel when in contact with a liquid. It binds with fatty acids and can prolong stomach emptying time so that sugar is released and absorbed more slowly. It has been shown to lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease. Food sources include Oat/Oat bran, Dried beans and peas, Nuts, Barley, Flax seed, Fruits such as oranges and apples, Vegetables such as carrots,Psyllium husk.

The recommended intake of fiber is 25g per day. or 10 - 13 grams for every 1,000 calories in the diet. This recommended amount should come from a combination of soluble and insoluble fiber, since each type provides different benefits. While it's not necessary to track, a 3:1 ratio of insoluble to soluble fiber is typical


If you notice these all come from whole plant based foods- Not processed food. Back to basics...

1 comment:

Sara said...

Yeah for simple food!