Fiber for Fitness

* What is dietary fiber?

1. It's found in plant foods only.
2. It's the part we can't digest.
3. It supplies no calories.

     There are two types:

1. Water-soluble fibers...dissolve in water to form gels. Best sources...dried beans and peas, oat bran, rice bran, oatmeal, and many fruits and vegetables.
2. Insoluble fibers...don't dissolve in water but absorb it like a sponge. Best sources...whole-grain breads and cereals. Fruits and vegetables also contain significant amounts.

     Foods with fiber contain both types.

* What are the benefits?

     Soluble fiber helps to...      

• lower blood cholesterol
• reduce high blood pressure
• regulate blood sugar levels 

    Insoluble fiber protects against...

• colon cancer
• diverticular diseases
• constipation
• appendicitis

... by speeding transit time of food through the body.

* How much is enough?
   
    Recommended = 20 - 30 grams a day*
    Average consumption = 11 grams a day*
                            *Source: National Cancer Institute

* How can we get more?
    
        Eat more...

•  legumes
•  dried beans, peas, and lentils
•  whole-grain breads and cereals
•  whole wheat breads
•  bran cereals
•  oatmeal and oat bran
•  rice bran and brown rice
•  fruits and vegetables - whole, raw, with peels if possible
•  fruit instead of fruit juice

        Start adding fiber slowly to avoid cramps, diarrhea and gas.

        Drink more fluids when you increase fiber.

        To get the full benefits of fiber, eat a variety of fiber-rich foods throughout the day.