Improve Your Health With Fiber!

Your fiber intake is a critical factor in weight loss and general well-being. Health professionals advise that adults should eat at least 25-35 grams of fiber each day. The current average in western countries such as Australia and the United States is well below the recommended levels. For many people, increasing your fiber intake would very likely lead to improved health outcomes.

Check the following chart to see how much fiber you're getting.

Food Source - Dietary Fiber Content (grams)
Mixed grain/brown bread (1 slice) - 1.5g
White bread (1 slice) - 0.8g
Rolled oats (1 cup cooked) - 3.3g
Bran cereal (1/2 cup) - 7.5g
Rice (1/2 cup cooked) - 0.8g
Rice, brown (1/2 cup cooked) - 1.8g
Spaghetti, brown (1/2 cup cooked) - 4.2g
Banana - 3.4g
Apple, pear or orange - 2.0g
Prunes, dates or dried apricots (50g) - 6.5g
Sultanas or raisins (50g) - 3.5g
Peas, green (100g) - 5.3g
Corn kernels (100g) - 4.7g
Potato, peeled, cooked (100g) - 1.0g
Broccoli (100g) - 4.1g
Carrot (100g) - 2.8g
Baked beans (1 small can) - 9.5g

Here are some common questions about fiber in our diet.

What is fiber?

Fiber is the indigestible carbohydrate residue found in foods. There are two types: soluble or insoluble. Soluble is soft and mushy - for instance beans and porridge; insoluble is hard and course, such as wheat bran.

What good does fiber do?

Fiber works by speeding up the time it takes food to pass through the large intestine, reducing the absorption of toxic and carcinogenic compounds. It also modifies the metabolism of foods, binds waste products for elimination and counters the effects of toxic bacteria in the colon. Dietary fiber is helpful for those who want to lose weight, since fiber absorbs water so you feel full and satisfied throughout the day. Adding fiber to your diet can help improve your eating habits, which can lead to weight loss and more energy!

What is the recommended daily amount?

25-35 grams. At present, the amount of fiber consumed in a typical diet in developed countries is well below the recommended levels.

Which foods are high in fiber?

Natural foods are usually high in fiber i.e. whole grains, nuts, seeds, fruit and vegetables.

What happens to fiber in the body?

It passes through the stomach into the digestive tract, and on to the large bowel intact where it absorbs water and other waste materials, then it is passed as stools.

How can fiber assist Type II diabetics?

A study published in the May 11, 2000 issue of The New England Journal of medicine reports that diabetic patients who included 50 grams of fiber in their daily diet lowered their glucose levels by 10%. Fifty grams is a lot of fiber: about twice as much as the American Diabetes Association recommends, and nearly 3 times as much fiber as most Americans consume in a day. To read more about these amazing health benefits of fiber go to http://healthlink.mcw.edu/article/958073584.html

How can I increase fiber in my diet?

The Clinical Nutrition center at the John Hopkins Bayview Medical Center provide some excellent suggestion to increase fiber intake. http://www.jhbmc.jhu.edu/NUTRI/fiber.html

How can I increase my fiber intake...in my area there is not a good supply of fresh fruit and vegetables?

Nutritional supplements are the perfect answer to dietary problems where the availability of fresh fruit and vegetables is compromised.

Kim is successful a weight loss coach who will help you reach your goal weight. No public 'weigh-ins', meetings that cost you money or fads...simply results you'll love. Free consultation: http://leanmachine.org/?refid=fiber-28654 Are you interested in earning money from home? We can help you grow a profitable business in the wellness industry: http://free2liv.com/?refid=fbr-567884486

---

Health Update: Have Your Chocolate and Eat It, Too!

According to the Congress of the International Society on Thrombosis... Read More

Constipation Cures Exposed!

If you're suffering from constipation, you are no doubt looking... Read More

Allergy Approaches through Nutrition

Spring in New York City is a really magical time.... Read More

Starbucks and Children Health Risks

Do you know the risks to daily intakes of Starbucks... Read More

The Worshipful Company of Bakers

Bread is one of the oldest known recipes to man.... Read More

The History of the Acai Berry

The acai (ah-sigh-ee) berry has been around for thousands of... Read More

South Beach Diet - US vs. World

Diets concern especially Americans as they do have a "national... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

Reading Labels:Understanding Fiber, Fat, Carbohydrates, Etc

Since 1994, food manufacturers have required the Food and Drug... Read More

How The Food Industry Influences Nutrition and Health

When was the last time you consumed soda? Most likely,... Read More

The Dangers of Honey

Before we get to honey we have a question from... Read More

Toxic Metal Removal Through Restored Protein Anabolism. Focus: Mercury Toxicity

Toxic metals exist in our environment as pollutants in our... Read More

Fluoride Damages Childrens Bones, Study Says

White-spotted or yellow splotched teeth may reveal more than needed... Read More

Fluoride Debate Continues

The debate regarding Fluoride continues to rage, is it good... Read More

Water and Water Filters: How Much Do You Know?

Water is a vitally important component of any valuable and... Read More

Are Your Cells Talking To Each Other?

Are Your Cells Talking To Each Other?Communication! It permeates our... Read More

Fluoride in Drinking Water

Are there any benefits to be obtained from drinking water... Read More

Food Additives Affect Behavior

On average 30% of foods in our daily diet are... Read More

Policosinol and Cholesterol Reduction

The word cholesterol has become synonymous with poor health. Indeed,... Read More

The Glycemic Index and Dieting

The field of nutrition is awash with charts, tables, diagrams,... Read More

How Much Water Should You Drink Per Day?

I'm always amazed at how many people seem to know... Read More

What Would You Think if I said that You could Overdose on Water?

You would probably think that I was writing a lot... Read More

Five Reasons You Should Drink More Water

I know you've heard this many times - "Drink more... Read More

The Versatility of Actinase Protein Complex

The ingredients list found on the back or side panel... Read More

The Portfolio Diet: The Solution to Heart Disease

What if there was a combination of foods that were... Read More

You Are What You Eat

Your magnificent machine is, in fact, a symbiotic collection of... Read More

How to Pick a Trainer ?

Quick Overview- I think the most important thing for people... Read More

Fruits and Vegetables and Phytochemicals

I'm willing to bet you probably haven't heard the word... Read More

When Is The Penny Going To Finally Drop For People?

Hi Readers,My message today is simple short and perhaps blunt... Read More

The Cost Of Being Sick And One Possible Alternative: Glyconutrition

A lot of people I've talked with about health supplements... Read More

The Omega Zone Diet and Fish Oil

The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More

Alcohol as a Key Ingredient to a Healthy Diet

Evidence suggesting that alcohol is "cardio-protective" first appeared in the... Read More

Take Back Your Life 7

In parts 1-6 of this series of articles titled "Take... Read More