How Important is Fiber in my Diet? By; Jeffry Life, M.D., Ph.D. Article found in Muscle Media Magazine October 2001               Most Americans consume diets that are pathetically deficient in fiber.  On average, Americans consume around 10 grams to 12 grams per day and the recommended intake is 25 grams to 50 grams per day  - preferably around 35 grams.  In a major study published in the Journal of the American Heart Association in October of 1999, it was shown that a high intake of fiber not only reduces obesity; it also reduces high blood pressure, other heart disease risk factors and many cancers.  Some experts even believe fiber plays a greater role in determining heart disease risk than total or saturated fat intake.            Dietary fiber does all of this by simply remaining mostly undigested in your GI tract.  This provides bulk to the foods you eat so that undigested food stays in your stomach longer, making you feel fuller and delaying hunger and cravings.  Once the food gets into your intestines, it moves along at a faster rate, and this slows the release of carbohydrates and cholesterol-raising fats into your blood stream, blood sugar levels stay in control and insulin secretion is reduced.  Many experts now believe fiber’s effect on blood sugar levels is the main reason for its “fat-fighting” properties and other health benefits.            Another huge advantage is that since fiber makes you feel much fuller, you eat less without even thinking about it.  This was really brought to light in a recent study done at Penn State that showed people on average eat about the same weight of food on a daily basis.  In other words, it is not the total number of calories consumed which controls how much you eat every day, but rather, it is the volume or weight of the food you eat that determines when you think you’ve had enough.  When you eat high-fiber foods, you consume a higher volume or weight of food with fewer calories, and, at the end of the day you’ll have eaten the same volume of food you used to but with fewer calories – and you won’t feel the least bit deprived!  In other words, fiber gives you more bang for the buck.  You end up eating fewer calories, but you feel fuller.    The best fiber sources include whole natural foods such as fruits vegetables, whole grains and legumes.  Avoid processed foods at all costs.  Processed foods have had their fiber (along with many nutrients) removed, but not the calories, which will keep insulin levels high and add inches to your spare tire.  It’s all this processed food that has played a major role in making 61 percent of adult Americans either overweight or obese.  So, by all means, make fiber a part of each and every meal. Thanks to Muscle Media for that great article!! High Fiber Tips Breakfast Start each day with a high fiber breakfast. Choose a high fiber cereal such as wheat bran cereal and fresh fruit like bananas or berries. Have peanut butter on whole wheat bread, instead of bacon and eggs. Snack Pack a high fiber snack for your lunch box. Try carrot sticks instead of potatoes chips in your lunchbox. You'll get the same crunch, with much less fat. Lunch For an afternoon treat, try an apple or pear and some raisins instead of candy or chips. Fruits are packed with fiber and much lower in calories. Supper At supper, spice up that boring lettuce and tomato salad with a multicolored one that contains fresh red, green, and yellow peppers, green peas, sugar snap peas, and raw broccoli. Add some kidney beans or nuts. Fiber Content of Some Common Foods Your goal should be to double your daily fiber intake to about 30 grams daily. Be adventurous, but don't shock your system. Increase the fiber in your diet gradually selecting from the high fiber foods below. The National Academy of Sciences advises a daily intake of five or more servings of fruits and vegetables and six or more servings of whole grain breads, cereals, and beans. Eat at regular intervals and don't skip meals. Always remember to drink plenty of fluids when you increase fiber in your diet. (Alcohol and caffeine-containing drinks don't count) Breads 8 square Lowfat Triscuits 4 gm fiber 1 medium bran muffin 3 1 slice whole wheat bread 2 1 slice white bread 1 1 slice rye bread 1 4 square saltines 0   Cereals and Pasta 3/4 cup Kashi GoLean 10 gm fiber 1/2 cup General Mills-Fiber One 14 1/3 cup Bran Buds 10 1 oz Kelloggs All-Bran 9 1 cup whole wheat pasta 5 1 oz Kelloggs Bran Flakes 4 1 oz oatbran 4 1 oz Raisin Nut Bran 3 1 oz Cherrios 2 1 oz Grape-Nuts 2 1 oz oatmeal 2 1 cup popcorn 2 1 oz Total 2 1 oz Wheaties 2 1 oz Rice Krispies 1 1 oz corn flakes less than 1 1/2 cup white rice less than 1   Beans 1/2 cup kidney beans 9 gm fiber 1/2 cup black beans 9 1/2 cup baked beans 7 1/2 cup navy beans 5   Vegetables 1/2 cup peas 4 gm fiber 1 medium baked potato & skin 4 1/2 cup kale 4 1/2 cup broccoli 3 1/2 cup carrots 3 1/2 cup corn 3 1/2 cup green beans 2 1/2 cup Brussels sprouts 2   Fruits and Nuts 3.5 oz dried figs 18 gm fiber 3.5 oz prunes 8 3.5 oz raspberries 7 2 figs 7 1/4 cup almonds 5 1 medium apple 3 1 medium banana 3 1/2 cup blackberries 3 5 dried dates 3 1 medium peach 3 1/4 cup peanuts 3 1 cup strawberries 3 1 medium pear 2 1/4 cup cantaloupe 2 10 medium olives 2 1 medium orange 2 1 tbsp peanut butter 2 1 medium apricot 1 1/2 grapefruit 1 1 tbsp raisins 1   “Stop being a prisoner in your own body” Richard Simmons [ Home ]