An Apple A Day
Fiber: An Essential Element
One of the most neglected nutrients associated with proper nutrition and weight loss and/or management is fiber. You are probably thinking "isn't fiber what the elderly need when they are old and unable to process foods normally" Right now you probably have a mental picture of your grandmother mixing some Metamucil into her afternoon tea so that she can go to the bathroom before bedtime (so sorry to lead you to these thoughts). Let us make it up to you by re-adjusting your mindset and explaining the importance and necessity of dietary fiber on a daily basis.
What is Fiber?
Dietary fiber is a transparent solid carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fibers either dissolve or swell in water and are metabolized (fermented) by bacteria in the large intestine. These include pectins, gums, and mucilages. Insoluble fibers do not dissolve in water and are not metabolized by bacteria in the large intestine. These include cellulose, some hemicelluloses, and lignins. Fiber is not a nutrient in the classic sense, the way protein or vitamins and minerals are. It is not absorbed into the blood stream for delivery to cells and tissue. But fiber adds bulk to the waste products passing through your digestive system, which helps to speed their elimination.
Health Benefits of Fiber
According to the American Heart Association (AHA), fiber is important for the health of our digestive system as well as for lowering cholesterol. Soluble fiber may help lower blood cholesterol, control diabetes and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes bowel regularity, prevents intestinal disorders and intestinal cancer.
Dietary fiber not only promotes overall health, but also helps to maintain a trim and lean physique. Fiber burns fat. When fiber is digested, it converts into short-chain fatty acids, which can be burned as fuel. When the short-chain fatty acids are fermented during digestion, a signal is sent to your fat cells causing a release of fat, which your body uses for fuel. When fiber is combined with protein, it has double the power. While eating more protein will get you in fat-burning mode, eating more fiber will help keep you there. Also, when a meal is fibrous, you feel more satisfied and full which can inhibit over-eating.
Daily Recommendations
Today's large scale manufacturing of processed foods has replaced fiber with fats, sugars, and preservatives. As a result, the average American only consumes 10 to 15 grams of fiber a day. Health organizations such as the National Cancer Institute, the American Diabetes Association and the American Dietetic Association encourage at least 20 to 30 grams each day. A diet containing 20 to 30 grams of fiber means having 3 to 5 servings of whole-grain breads and cereals, 3 servings of vegetables and 2 to 3 servings of fruit a day.
Dietary Sources of Fiber
Eating a diet high in fiber is not as simple as it may have been in the past due to the manufactured and processed generation we live in. Following is a breakdown of high, moderate and low fibrous foods.
High Fiber (Bran): wheat bran, oat bran, corn bran, rice bran
Moderate Fiber (Whole grain): whole-wheat flour, whole-wheat pasta, oatmeal, rolled oats, whole-oat flour, cornmeal, brown rice
Low Fiber (Refined): white flour (bleached/unbleached), pasta, cream of wheat, oat flour, cornstarch, white rice
1 cup of cooked dry beans = 9 - 14 grams
1 cup of raisin bran cereal = 8 grams
6 brussel sprouts = 5 grams
1 medium apple = 4 grams
1 cup of raspberries = 10 grams
1 cup of carrot strips = 4 grams
1 cup of pineapple juice = 2 grams
1/4 cup of whole wheat flour = 3 grams
1 medium pear = 5 grams
Conclusion
As you can see, fiber is as beneficial to you as to your grandma. It is necessary to recognize the importance of dietary fiber in order to be healthy and fit. Make fiber a part of each day and you will see changes both short and long term! Now, go eat an apple!
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