|
A daily dose of indigestible fiber provides myriad health benefits. It helps speed
waste out of the bowel and absorbs toxins on its way out. It also helps soften stools,
reduce cholesterol, fight constipation, and balance blood sugar levels. And, as
a calorie-free weight loss tool, it takes up space in the stomach and helps you
feel full and satisfied after a meal so you eat less.
Most people, however, do not consume enough of this valuable carbohydrate. On average,
Americans eat only 10 to 15 grams of fiber per day, even though researchers recommend
between 25 and 40 grams daily.
Fiber comes in two general varieties, and both are required for optimal health.
Soluble fiber dissolves in water and can be found in many fruits, vegetables and
grains. It helps reduce cholesterol, regulate blood sugar and feed the beneficial
intestinal flora. The richest sources of soluble fiber include apples, pears, prunes,
plums, beans, oats, legumes and nuts.
Insoluble fiber -- found in wheat bran, dried beans, whole grains and seeds -- adds
bulk to the stool. It can help reduce bowel transit time and prevent constipation.
Flax seed is a good blend of both soluble and insoluble fiber and may reduce the
risk of several types of cancer. In addition to bulking the stool and soothing the
colon, research has shown that flax seed helps lower cholesterol.
If you increase the fiber in your diet, don't forget to drink plenty of water. Increasing
fiber without more fluid can lead to constipation. While sophisticated palates used
to reject the unrefined attributes of what was called roughage, preventive health
now demands a diet with more fiber.
|
More Fiber, More Benefits
