I received this email on fiber. Just thought I would put it up.
Facts on Fiber
I've read a lot about fiber recently. How important is fiber to my health and what are some ways to increase my intake (if I need to)? — Scott W., Minneapolis, MN
Fiber is a rarely appreciated nutrient that prevents constipation, decreases blood sugar and improves insulin efficiency, lowers cholesterol, reduces cancer risk, and aids in weight loss. Soluble fiber (found in oats, peas, beans, and psyllium) forms a gel when mixed with water and slows the movement of food through the digestive tract. This gives your body time to absorb nutrients and prevents a rapid increase in blood sugar. Insoluble fiber (found in bran, vegetables, fruit skins, and whole grains) creates a bulk that helps keep food moving through your digestive tract to promote regularity and maintain good muscle tone.
I recommend getting between 25-30 grams of fiber each day — about 5-10 grams soluble and the rest insoluble. This can be achieved by increasing your consumption of vegetables, beans, and whole grains. If you haven't been eating enough fiber, it's wise to increase your intake slowly. Doing so all at once can cause gas, bloating, and diarrhea. It's also important to drink plenty of water when you consume a lot of fiber.
Facts on Fiber
I've read a lot about fiber recently. How important is fiber to my health and what are some ways to increase my intake (if I need to)? — Scott W., Minneapolis, MN
Fiber is a rarely appreciated nutrient that prevents constipation, decreases blood sugar and improves insulin efficiency, lowers cholesterol, reduces cancer risk, and aids in weight loss. Soluble fiber (found in oats, peas, beans, and psyllium) forms a gel when mixed with water and slows the movement of food through the digestive tract. This gives your body time to absorb nutrients and prevents a rapid increase in blood sugar. Insoluble fiber (found in bran, vegetables, fruit skins, and whole grains) creates a bulk that helps keep food moving through your digestive tract to promote regularity and maintain good muscle tone.
I recommend getting between 25-30 grams of fiber each day — about 5-10 grams soluble and the rest insoluble. This can be achieved by increasing your consumption of vegetables, beans, and whole grains. If you haven't been eating enough fiber, it's wise to increase your intake slowly. Doing so all at once can cause gas, bloating, and diarrhea. It's also important to drink plenty of water when you consume a lot of fiber.
