Low-carb... and high fiber?

Say "low carb," and immediately visions of steak and eggs dance in your heads. Folks somehow have this notion that your mouth will never again chomp into a sandwich or that your diet will devoid on anything fiber-filled.

Phooey, I say! It doesn't have to be that way. You can have your low carb and get fiber too! Here's how.

There is a simple math equation that you need to do to understand how this works. Fiber is a non-nutritive substance that aids in digestion. It isn't processed in your body like say, a donut would be (which is completely fiberless and filled to overflowing with sugar).

Donuts, when eaten in any kind of quantity, will tend to grow you a rather large posterior. While fiber, eaten in any kind of quantity, will improve your digestion without getting you fat.

Take vegetables for example. Potatoes, corn and a few others aren't going to be too low carb friendly, but check out my friend broccoli. With a carb count of 1.9 grams per 1/2 serving, the fiber content is 1.1 grams. That means the net carb value is only 0.8. Not too shabby!

Artichoke hearts have 7.8 grams of carbs per 1/2 cup and yet the fiber count is 6 grams. It's easy to see why donuts do what they do now, isn't it?

Fiber is also easily obtained through certain seeds like flax and flaxmeal, which makes a great hot cereal. As a matter of fact, 1/4 cup of flaxmeal hot cereal has 13 grams of carbs, but 6 grams of fiber for a net carb count of 7 grams. Compared to the same amount of oatmeal with 18 grams of carbs, 3 grams of fiber for a net carb count of 15 grams. See the difference?

Leanne Ely, CNC
http://sheknows.com/about/look/2333.htm
High-Fiber-Health

Where's the Fiber?

The American Dietetic Association recommends that we eat between 25 and 30 grams of fiber every day, but most of us only get about 14 or 15 grams in our daily diet. Most popular foods in the American diet are not high in dietary fiber, but there are many excellent sources if you know where to find them. Minimally processed fruits, grains, and legumes (beans and peas) are the best sources.

Take the fiber test: can you choose the foods with the higher amount of fiber?

* 1 pear or 1 cup of iceberg lettuce?
pear: 4 grams of fiber; lettuce: 0.6 grams

* 1 half cup of cooked broccoli or 1 half cup of raw spinach?
broccoli: 2 grams; spinach: 1.4 grams

* 5 dried prunes or 3 cups of air-popped popcorn?
popcorn: 3.9 grams; prunes: 3.5 grams

* 2 slices of whole-grain bread or three quarters of a cup
of cooked kidney beans?
beans: 13.8 grams; bread: 6.0 grams

* Two thirds of a cup of oatmeal or 1 medium baked potato
with skin?
potato: 4.2 grams; oatmeal: 2.7 grams

Tami Donnelly, RD, CD
http://healthlink.mcw.edu/article/952639632.html
High-Fiber-Health

A Grain of Truth About Fiber Intake

Here's a quick quiz: If the wrapper on the bread you've just chosen contains the healthy-sounding phrase "12 grain," does that mean you've made the best choice in terms of dietary fiber? Not necessarily. Brown breads are not all alike.

Breads labeled "whole wheat" must by law meet a standard, which is that they be made only from whole-wheat flour. Such breads rank comparatively high in fiber content because their wheat bran and wheat germ have not been removed. Wheat germ is the small, inner part of the wheat kernel that is a concentrated source of nutrients.

The distinction is important. A recent study funded by the USDA Agricultural Research Service (ARS) showed that those who consumed at least three servings of whole-grain foods per day were less likely to have what's called metabolic syndrome. That's a condition marked by a combination of abdominal obesity, high triglycerides, low HDL cholesterol, high blood pressure, and poor blood sugar control—all of which increase risk for diabetes and heart disease. The study was conducted by nutritional epidemiologist Nicola McKeown at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts, and was reported in ‘Diabetes Care’.

"When wheat is ground into flour, the bran and germ can be removed, and that decreases the amount of fiber in wheat products," says Elizabeth Hill, a registered dietitian with the Food and Nutrition Information Center, based at the ARS National Agricultural Library, Beltsville, Maryland. "So look for the term 'whole wheat' on the food label ingredient list, not just the word 'wheat,' if you're watching your fiber intake." Some breads labeled simply 12, 9, or 7 grain, for example, could have just one-third the fiber of similarly labeled whole-wheat breads.

"Enriched wheat flour" means that certain nutrients were added back into the flour during or after processing, but that doesn't mean that fiber was added back in. "That bread is not whole-grain," says McKeown. "There does not appear to be any protective effect from consuming those products compared to consuming whole-wheat products."

When reaching for fiber-filled products at the market, look at the Nutrition Facts panel on the package. Foods that have at least 2.5 grams of fiber per serving are considered to be good sources of fiber and can make this claim on the wrapper, say U.S. Food and Drug Administration regulations.

Adding three servings of whole grains a day is not difficult. "Replace white rice with brown rice and white bread with whole-wheat bread," says McKeown, "and choose a whole-grain breakfast cereal."

By Rosalie Marion Bliss, Agricultural Research Service Information Staff
http://www.foodreference.com/html/art-fiber-health.html
High-Fiber-Health

Whole-grain, high-fiber foods help with weight control

Walk into any supermarket or pick up any popular magazine, and you'll see recommendations to eat a low-carb diet to promote weight loss. This issue's Nutrition Hotline examines many of the fallacies associated with Atkins-type diets. A recent study adds additional support to those questioning recommendations to reduce dietary carbohydrate. Researchers from Harvard University differentiated between diets that are high in carbohydrate from whole grains and high-fiber foods and diets that consist mainly of refined-grain products. They studied more than 74,000 women for 12 years. Their results? Women who ate more whole grains weighed less than women who ate fewer whole grains. Women with the highest intake of dietary fiber had a 49 percent lower risk of major weight gain than did women with the lowest fiber intakes. The bottom line? If you're trying to control your weight, focus on high-fiber foods like fruits, vegetables, and whole grains and eat fewer refined-grain products.

Liu S, Willett WC, Manson JE, et al. 2003
http://www.findarticles.com/p/articles/mi_m0FDE/is_2_23/ai_n6021651
High-Fiber-Health

Cereal Fiber Tied to Better Heart Health

Nutrition experts often suggest making small changes that can be maintained to improve health. New research from the University of Washington and other academic health centers in the United States suggests that measures as small as switching from white bread to whole wheat bread can lower heart disease risk. The study was reported in the Journal of the American Medical Association.

More than 3,500 seniors who were free from heart disease underwent a medical examination and provided information about their smoking, exercise, and eating habits. The investigators kept track of the volunteers over the following 8 years, and documented the number who developed heart disease during that time.

The volunteers who ate the most cereal fiber (fiber from whole-grain cereals and breads) had fewer heart attacks and strokes than those who ate the least. A high fiber diet may be indicative of a more healthful lifestyle overall, but even after considering other factors that could lower heart disease risk - diet, physical activity, smoking and drinking habits - cereal fiber appeared to reduce heart disease risk by about 20%. The high-cereal fiber foods that appeared to be most responsible for health benefits were dark breads like whole wheat and rye rather than high-fiber bran or granola cereals. Interestingly, fruits and vegetables, which are also good sources of fiber, did not have the same protective effect.

Fiber may influence health in a number of ways. It has been shown to improve cholesterol profiles, lower blood pressure, control blood sugar levels, and reduce blood clotting, all of which benefit the cardiovascular system. It is also possible that high-fiber foods replace other foods in the diet that may be less "heart healthy". Indeed, the study volunteers who ate the most cereal fiber tended to eat less saturated fat and red meat.

To increase your intake of cereal fiber, be sure to read the label and look for breads that list "whole grain" or "whole wheat" as the first ingredient. Just because a bread is dark in color does not mean it is made from whole grain. Replace white bread toast with whole-wheat toast and prepare your favorite sandwich on rye or other whole-grain bread. The authors of the study emphasize that this is an inexpensive and convenient way to possibly protect health.
Tufts University
http://www.healthandage.com/
High-Fiber-Health

Thanksgiving, Fiber and Squanto

Imagine this. It's the year 1621, after the Pilgrim's first harvest. The feast which people often refer to as "The First Thanksgiving" is about to commence. The Plymouth colonists and the Wampanoag Indians are excitedly finding their places at the overcrowded, bountiful table.

There is tremendous energy and lighthearted conversation about the turkey that got away. Squanto turns to the hungry Pilgrim next to him and politely asks, "Do you have any idea how many grams of fiber are in this delicious meal?" The Pilgrim, intrigued by the health conscious attitude of his Native American guest, begins to analyze the meal.

The following is the historical accounting of fiber (per serving) on that Thanksgiving Day:

Pumpkin Apple Soup - 6 grams

Harvest Muffins - 5 grams

Butternut Squash and Gorgonzola Gallet (okay, maybe there wasn't any gorgonzola) - 7.5 grams

Skillet cranberries - 4 grams

Chestnut Stuffing for Turkey - 1.9 grams

Lima beans - 5 grams

Fermenty (A wheat pudding on the order of an Indian Pudding) - 3.7 grams

It is evident these folks consumed a healthy, fiber-rich meal. They obviously knew they needed 25-35 grams of daily fiber. But could it be they were more likely concerned about the plague and pox?

A very Happy High Fiber Holiday To You and Yours!

by Stephanie Shank
High-Fiber-Health

Keeping Fit and Trim through the Holidays with Fiber-Rich Raisins

The holidays are a time to celebrate with family and friends, reflect on the joys of the past year and look toward the future all while enjoying fabulous holiday meals.

Trying to come up with ways to enhance the flavor of holiday foods, without adding fat or calories? Imagine if you could sneak in a healthy serving of fruit, too. As natural flavor enhancers, raisins blend easily with sweet and savory dishes alike. What's more, a handful of raisins equals one serving of fruit and is loaded with powerful antioxidants, fiber and potassium. Raisins can also help you stave off hunger and power through holiday shopping without dipping into the candy dish. In fact, recent research indicates that raisins help maintain a steady level of energy for sports and other activities, making them a great choice before a workout. After all, who hasn't relied on a heaping helping of trail mix to finish a challenging hike? Try these tips for incorporating raisins into your holiday plans:

* Soak raisins in water to soften for a simple compote, and then serve it on top of grilled chicken or layered with yogurt to make a flavorful parfait.
* Add raisins and slivered almonds to brown rice or couscous for a tasty side dish.
* Use raisins' sweetness and texture to bring out the flavor in poultry or turkey stuffing.

http://www.calraisins.org/newsletter/review/1204.cfm#f
High-Fiber-Health

Benefits Of A High-Fiber Diet

Looking to boost your health habits and improve the nutritional quality of your diet? Think about fiber.

A low-fat diet rich in fruits, vegetables and whole grain products contain fiber (particularly soluble fiber) that may lower blood cholesterol levels and reduce risk of heart disease. This type of a diet may also reduce risk for some types of cancer.

In addition, fiber-containing grain products, fruits and vegetables helps digestion run smoothly. As an added bonus, eating high fiber foods can be filling and help satisfy appetite. Most experts recommend at least 25 to 35 grams of dietary fiber each day for adults. For children 3 to 18 years, the American Health Foundation recommends 5 grams plus age (for example, 17 grams for a 12-year-old).

If, like most Americans, you and your kids don't meet your fiber quota, here are four tips to help you fit it in:

1. Go for the grain. Whole grain choices -- breads, cereals, crackers and pasta -- provide roughly 2 grams or more fiber per serving (a serving is 1 slice of bread, 1/2 to 1 cup cereal, 4 to 6 crackers or 1/2 cup cooked pasta).

If your family is accustomed to eating white bread and other refined foods, gradually make the switch to whole grain bread and other whole grain foods until you eat at least 2 of your bread/grain servings of breads, crackers, cereal, and other starches from whole grains (look for whole wheat or another whole grain flour such as barley, buckwheat, corn, oats, rice or rye first in the ingredient list).

2. Strive for at least five servings of fruits and veggies. Five or more daily servings (1 small piece of raw fruit, 2 to 4 pieces of dried fruit, 1/2 cup cooked or 1 cup of raw vegetables) will boost your fiber intake -- with each serving providing roughly 2 grams of fiber.

Good fiber sources include fresh or dried apples, apricots, dried figs, prunes, mango, orange, pear, strawberries, raspberries, broccoli, Brussels sprouts, cabbage, green beans, kale, okra, green peas, sweet potatoes and acorn squash.

3. Make no beans about it. On average, 1/2 cup of beans contains a whopping 5 grams of fiber. Black beans, butter beans, kidney (red) beans, navy beans, pinto beans and white beans are healthy, high fiber picks. Have beans a few times each week -- you can mix them with brown, white or Spanish rice or ground lean meat, toss in salad or soups, or wrap with melted cheese and vegetables in a corn tortilla or taco.

4. Take your time. Add fiber to your diet slowly and gradually, and drink plenty of fluids along the way. This will help you and your kids minimize any gastrointestinal discomfort (bloating or gas) that can occur, and will improve your odds for maintaining these changes over time.

by Elisa S. Zied, M.S., R.D., C.D.N.
http://www.wral.com/news/1237006/detail.html
High-Fiber-Health

Thanksgiving: Giving Thanks for Fiber

It's the busy holiday season and important to remember to treat yourself, family and friends with kindness and good will. One of the ways you can share the sentiment is to prepare wholesome meals that offer the promise of good health for the coming year.

The notion that Indians and Pilgrims gave any thought to how many grams of fiber were in their acorn squash is highly doubtful. Today's cooks, however, can include plenty of high fiber foods and not change tradition one bite. Your dinner guests would be amazed to learn how their filled plates are significantly high in fiber. Much of the meal defines great sources of fiber-rich foods. No reason to look upon holiday meals as the enemy of your diet.

Just by keeping in mind the new food pyramid guidelines, the important role of dietary fiber is easily maximized. Portion the meal into thirds. Vegetables and fruits can cover at least a third of your plate, whole grain breads (even the stuffing can be grain-based) and starches take up the next third, followed by some lean cuts of lowfat turkey. Cannot forget dessert, can you? Pumpkin bread and pumpkin pie are surprisingly rich in fiber.

Serve fresh fruits such as apples and pears which are a great source of pectin, a type of fiber which helps reduce blood cholesterol levels. Cranberries, typically included in the holiday meal, also contain a high amount of pectin as do carrots and grapes. These high fiber foods help regulate proper bowel function and may protect against colon cancer.

Celebrate the season by making mother nature's bountiful harvest the star of your holiday meals. If you must make a resolution for the new year, try including more fiber in your dietary goals. After all, it's not so much counting grams of fiber, but counting on fiber for everyday health benefits.

by Stephanie Shank
High-Fiber-Health

The High Fiber Diet

The health benefits of dietary fiber are well known. Fiber can:
* reduce cholesterol levels,
* reduce the risk of colon and breast cancer,
* provide regular bowel movements, and
* improve glucose levels in some diabetics.

Dietary fiber is found in plant foods. This includes whole grain breads and cereals, fruits and vegetables, grain products such as brown rice and whole grain pasta, and beans and lentils. Food labels list the fiber content of the food. Foods containing more than 4 grams per serving are considered high in fiber.

Your fiber goal is 25 to 30 grams each day. Most of us only eat 10 to 12 grams each day. We have a long way to go.

When increasing the fiber in your diet, it is best to do so slowly. Fiber may cause gas and bloating. Start with small changes - perhaps buying whole grain bread - and add a new source of fiber each week or two. If you do have gas or bloating back off, and slowly try again. Your body will adjust in time. The benefits of fiber far outweigh the initial discomfort.

To reach the 30 grams per day goal, many of you will need to include a high fiber cereal. Some good choices include Fiber One or All Bran. To make these cereals more tasty, you may want to mix them with fresh or dried fruit.

Fiber supplements may help, but they don't come close to the health benefits of real food!
* Reach for high fiber foods.
* Pick foods in their natural state; try an orange instead of orange juice, or whole grain, instead of white flour products.
* Switch beans for meat and cheese.
* Try an apple for desert instead of ice cream.

You'll be glad you did!

http://www.baptistonline.org/health/library/nutr4819.asp

High-Fiber-Health

Dietary Fiber Important During Pregnancy

So ... you just found out you're having a baby? Well, guess what? Getting enough fiber in the diet is key to good colon health and a healthy pregnancy.

You need lots of water and lots of fiber.

Think for a moment about your garbage disposal. In order to get it flushed out, you must run the water before flicking the switch. This is how you get things moving and cleaned out. Your own personal waste disposal isn't much different, and believe me, you need both parts of the equation to make things work: fiber and water.

To bulk up the diet with more dietary fiber, it's important to recognize that fiber is much more than just oat bran or whole wheat bread. There are two types of fiber: soluble and insoluble. Essentially that means that one is soluble in water and the other is not. The fact is we need BOTH in order to function optimally.

Soluble fiber sources includes apples, oranges, oatmeal, barley, dried beans and carrots. Insoluble fiber comes from bran, brown rice, popcorn, fruit and vegetable skins, and whole grains.

Rather than obsess over which fiber is contained in which food, just keep in mind that having a well-balanced diet with an assortment of fruits, vegetables and whole grains will help you get what you need fiber-wise.

The typical American diet contains about 7-8 grams of fiber, and yet the National Cancer Institute recommends 20-35 grams of fiber daily!

For most people, a part of the solution can be as simple as changing out the white stuff for the brown stuff: out with the white bread, white rice and white flour and in with the whole wheat bread, brown rice and whole wheat flour. Adding a couple of grams of fiber here and there does make a difference.

Fiber is particularly helpful in helping to manage a common pregnancy complication of gestational diabetes. But even without having to deal with that issue, developing good dietary habits by including more fiber in the diet will not only payoff big time while you're pregnant, but for a lifetime.

And lest you forget, your most excellent healthy diet will be watched and imitated by your soon-to-be progeny. So keep that fact in mind, and let's get cooking with some fiber!

by Leanne Ely
http://health.dailynewscentral.com/content/view/0001863/41/
High-Fiber-Health

More good news on high-fiber foods

Years ago, they said fiber protected against colon cancer. Then it didn't. Now it does again. What's the story?

It's easy to get confused. Blame it on the old scientific method: Someone comes up with a hypothesis, tests it and publishes the results. Other scientists read the results and conduct studies that either support or refute them. Over time, a collective body of scientific studies is built and a consensus among scientists emerges about what's fact and what's fiction.

The fiber story began over 30 years ago, mostly from exam-inations of dietary patterns of people in different countries. In general, people in countries with high fiber intake tend to have lower levels of colon cancer. Nutritionists began advising us to eat more fiber.

Then scientists began testing that hypothesis, and re-testing, and re-testing, using a number of different methods. And, in October 2000, the Food and Drug Administration denied the request of a fiber supplement manufacturer to put on its label, "Consumption of fiber may reduce the risk of colorectal cancer." The reason? According to the FDA, "Based on its scientific review, FDA concludes that the evidence is strong that there is not a relationship between dietary fiber and colorectal cancer." That decision made headlines, and caused many consumers to scratch their heads in confusion.

Now, a new study suggests that foods high in fiber actually might be helpful in reducing colon cancer. The difference? The new study, reported at the American Institute for Cancer Research's International Conference on Food, Nutrition and Cancer, looks at the effect of the whole high-fiber food, not just the fiber from the food. And, it tested levels of phytochemicals -- antioxidants in plant-based foods -- in a new way. Until now, researchers never measured forms of these substances that were bound into the food's cell walls. However, those substances are absorbed into the bloodstream as soon as intestinal bacteria do their job during digestion. As a result, the Cornell University researchers revealed much higher levels of the cancer-fighters in high-fiber foods than ever before.

Does this mean the scientific jury can rest on a higher-fiber, lower-colon-cancer-risk judgment? Hardly. But it does add to the evidence that high-fiber foods can be a healthful addition to your daily diet.

by Martha Filipic

http://extension.osu.edu/~news/story-print.php?id=2943

High-Fiber-Health

What’s so great about fiber?

Fiber is a type of carbohydrate found in fruits, vegetables, and grains. Why is fiber such a big deal? Not only do fibrous foods contain many vitamins and minerals, fiber also packs health benefits including:

* Delaying sugar into the blood stream – slows how quickly sugar goes into your bloodstream and therefore may reduce peaks of blood sugar levels

* Reducing body weight – helps to make you feel full longer and may displace “empty calorie” foods

* Reducing blood cholesterol – if you have heart problems or high cholesterol, eating high fiber foods may help to reduce your blood cholesterol levels

* Alleviating constipation – helps to improve regularity.

How much fiber should I have each day? The American Dietetic Association recommends 20-35 grams of fiber per day. The average American only gets 12 grams of fiber each day. Focusing on vegetables, fruits and whole grains will be a great start to getting your fill of fiber.

A word of caution… start slow when adding fiber to your diet. Add a few grams of fiber so your body can adjust to additional fibrous foods. Too much fiber at once ca lead to bloating, gas, and diarrhea. Drink extra water to help soften fiber.

An added bonus…when counting carbohydrates, you can subtract the grams of fiber from the total carbohydrates because fiber goes undigested in the body! This applies if the food contains 5 or more grams of fiber. If you were eating ½ cup of cooked mixed vegetables that contains 7 grams of total carbohydrate and 5 grams of fiber, you could subtract 5 grams of fiber from 7 grams of total carbohydrate and know that you are digesting only 2 total grams of carbohydrates!

So, now that you are motivated to increase your fiber intake, focus on plant foods – fiber is only found in plants. Start slow and strive for at least 20 grams of fiber a day. Bulk up the fiber in your diet and reap the benefits!

http://diabetesplanner.com/articles_non_mem/diabetes_benefits_of_fiber.htm

High-Fiber-Health

How Much Fiber Should You Eat?

At your last health checkup, your doctor may have recommended that you include lots of fiber in your diet. There's good reason to eat a fiber-rich diet - not only does fiber help to prevent constipation and improve bowel regularity, but now researchers report that a high-fiber diet can reduce cardiovascular risk, cholesterol and blood pressure.

Researchers from the U.S. Food and Drug Administration (FDA) studied a group of 68 adults. Each of the adults consumed a high-fiber diet (of four or more servings of fiber a day) for one month, and then consumed a control diet that was low in fat and cholesterol for one month. Weight, blood pressure and cholesterol were monitored before, during and after the study.

The high-fiber diet reduced total cholesterol and reduced the study participants' risk of cardiovascular disease by about 4%, compared to the low-fat, low-cholesterol diet. Both diets reduced blood pressure slightly, and participants rated both diets similarly in terms of taste.

Are you ready to include more fiber-rich foods in your diet? Fresh fruits and vegetables such as apples and potatoes with skin are a good source of fiber, as are whole grains such as cereals, oats and beans. Check food labels for fiber content - the United States Department of Agriculture recommends between 20 and 35 grams of fiber each day, which you can get by eating by the Food Guide Pyramid guidelines. Increase your fiber intake gradually and drink plenty of water because adding lots of fiber to your diet too rapidly can cause bloating and gas.

Sources: Jenkins DJ, Kendall CW, Vuksan V, Vidgen E, Parker T, Faulkner D, Mehling CC, Garsetti M, Testolin G, Cunnane SC, Ryan MA, Corey PN.
http://www.lifeclinic.com/focus/nutrition/articleView.asp?MessageID=1882

High-Fiber-Health

High-Fiber Foods Curb Women's Appetites

Everyone knows that if you eat a plate of beans or a bowl of bran cereal, you're likely to get full pretty quickly. Now nutrition researchers now have a better idea why.

A study out of the University of California at Davis, published recently in the American Journal of Clinical Nutrition, indicates that increased fiber content in a meal boosts feelings of fullness in women and increases levels of a certain hormone associated with satiety.

Previous research has found that, when fat-containing food is eaten, a hormone is stimulated that tells the brain that the body is getting full.

Now it appears that fiber can trigger the same signaling mechanism as fat.

To test the theory, researchers fed a test group three different breakfast meals. The test meals were either low-fiber, low-fat; high-fiber, low-fat; or low-fiber, high-fat.

Blood samples were drawn before, during and after the meals were eaten, to measure hormone levels. They found that the release of the hormone correlated with the feelings of fullness reported by the participants.

The researchers found that in women, both the high-fat and high-fiber meals resulted in greater feelings of satiety and significantly higher levels of the hormone than did the low-fat, low-fiber meals.

In men, however, the two low-fat meals caused greater feelings of fullness, and there was not a significant difference in the hormonal increase between the various meals.

"These results indicate that the addition of fiber to a meal can increase a person's feeling of being full," said lead researcherBarbara Schneeman, a nutrition professor at the university.

http://www.nbc5i.com/health/1752549/detail.html

High-Fiber-Health

The Role of Fiber in Weight Loss With Hypothyroidism

Getting a good amount of fiber is one of the basic tactics that most thyroid need to follow in order to lose weight. Fiber has so many benefits for hypothyroid people trying to lose weight. With slowed digestion, and sometimes even constipation as a result, fiber can help promote regularity. Fiber also slows the digestive process, and can help prevent dramatic swings in blood sugar. Fiber can help lower cholesterol. And, fiber can help you lose weight, because it fills you up, and may reduce your hunger levels.

One study found that adding 14 grams per day of fiber was associated with a 10% decrease in energy intake and body, and weight loss of 5 pounds over 4 months. In another study, among a group of 53 women who were moderately overweight, following a 1200 calorie a day diet, over 24 weeks, half were given a fiber supplement, half received placebo. They were given 6 grams of fiber a day to start, down to 4 grams. After treatment, the fiber group lost a mean amount of 17.6 pounds versus 12.76 pounds in the placebo group.

Men up to 50 require 38 grams of fiber a day, and women need 25 grams. Men over 50 should get at least 30 grams and women at least 21 grams. The typical American diet, however, includes 10 grams a day or less of fiber. To get to the targeted level of fiber a day, you will probably have to add a fiber supplement, in addition to emphasizing fiber-rich foods. Start slow, don't go from “10 to 30” in one day -- you need to give your intestinal system time to adjust, and adding too much fiber too quickly can cause discomfort.

Some fiber supplements to consider include:

* Psyllium – one study found that women who took 20 grams of psyllium before a meal ate less fat, and felt full more quickly during that meal, helping with weight reduction. Psyllium husk is found in Metamucil products.
* Guar gum – i.e., Benefiber, which dissolves with no grit or bulk into drinks
* FiberCon tablets - use polycarbophil, a synthetic fiber (which has the filling and stool-softening effects of fiber, but may not lower cholesterol or blood sugar like other fibers)
* Dr. Levine’s Ultimate Weight Loss Formula - powdered formula that contains five types of healthful fiber, provides 17 grams of fiber in one serving

According to Levine, many people who use his product lose 1.5 to 3 pounds per week without doing anything else differently, a result achieved because of reduction of food intake, combined with reduced insulin resistance and blood sugar levels, due to the increased fiber in the diet. Because Levine’s formula includes both soluble and insoluble fibers, it also has the various health benefits – including reduction of cholesterol.

Important Warning: If you switch from a low-fiber to high-fiber diet, be very careful that you are getting your thyroid medicine at least an hour before eating in the morning, so your absorption is not impaired. High-fiber diets can change your dosage requirements, so 6-8 weeks after starting a high-fiber diet, you may wish to have your thyroid function tested to make sure you don't need a dosage change.

by Mary Shomon

http://www.thyroid-info.com/fiber.htm

High-Fiber-Health

Fiber-Rich Fruits and Cereals Protect Heart

Adding two to three servings of high-fiber fruit or cereal could provide powerful protection for your heart.

A new study shows that for each 10 grams of fiber eaten per day, you can reduce the risk of coronary heart disease death by 27% and coronary heart disease by 14%.

Researchers say that although many studies have shown that eating a high-fiber diet can lower the risk of heart disease, few have looked at the relationship between different sources of dietary fiber and heart disease.

In this study, researchers found that fiber from cereals and fruits had a significant effect on lowering heart disease risks, but vegetable fiber didn't appear to any protective effects. Their findings are based on an analysis of 10 previous studies on fiber and heart disease, which involved 91,058 men and 245,186 women in the U.S. and Europe.

Researchers say dietary fiber may reduce the risk of heart disease in a variety of ways, such as improving cholesterol levels, lowering blood pressure, and improving insulin sensitivity.

The study, published in the Feb. 23 issue of The Archives of Internal Medicine, shows that for every 10 gram per day increase in overall fiber consumed, there was a 14% reduction in the risk of heart attacks and 27% lower risk of coronary heart disease death.

According to the American Dietetic Association, Americans should eat 20-35 grams of fiber each day, but the average American currently eats only 12-17 grams of fiber a day.

Although overall fiber consumption was associated with a reduced risk of death from coronary heart disease, researchers say the associations were stronger for cereal and fruit fiber, with a 25% reduction in risk for each 10-gram increment per day of cereal fiber and a 30% reduction in risk for each 10-gram increment per day of fruit fiber.

Researchers say one possible explanation for the lack of a link between vegetable fiber and lower heart disease risk may be that some vegetables, such as corn and peas, are starchy and often heavily processed, which reduces their nutrient content. In addition, some of the studies included potatoes -- a very starchy vegetable -- in their vegetable fiber analysis.

Researchers say starchy vegetables can have cause a jump in blood sugar levels that has been shown to increase the risk of heart disease and type 2 diabetes.

"Therefore, any protective effect of vegetable fiber may be countered by some adverse effects of starchy vegetables," writes researcher Mark A. Pereira, PhD, of Harvard University.

SOURCES: Pereira, M. The Archives of Internal Medicine, Feb. 23, 2004; vol 164: pp 370-376. American Dietetic Association.
© 2004 WebMD Inc. All rights reserved.

http://www.medmutual.com/global/webmd/WebMDArticle.aspx?id=97344&aType=Diet
High-Fiber-Health

Fiber-Rich Vegetables Shine on Thanksgiving Day

Sweet potatoes, cranberries, pumpkin, acorn squash: These fruits and vegetables are must-have Thanksgiving staples at many a family feast, and they just happen to be loaded with cancer-fighting beta carotene, phytochemicals and fiber, says Colleen Doyle, MS, RD, director of nutrition and physical activity at the American Cancer Society (ACS).

And lest you think of these vegetables as obligatory rather than gustatory, a chef at one of the country's most innovative restaurants vouches for their appeal.

"Sweet potatoes are just loaded, loaded, loaded with beta carotene and phytochemicals," Doyle says. "They are one of the most nutritious vegetables you can eat. Sweet potatoes, cranberries, yellow squash and pumpkin are all really nutritious foods that you should eat throughout the year."

Ironically, Doyle says, Americans consider those vegetables mandatory at Thanksgiving, but they tend to forget about them the rest of the year. Eating sweet potatoes once a year is not going to improve your health, but if you let the holiday be a jumping off point to using them regularly, it could make you healthier, she says.

"Especially at Thanksgiving, it's one day. What you eat in one day is not going to make or break an eating plan," Doyle says. "So eat what you want to eat on Thanksgiving, but watch the portion sizes."

Research shows that people who eat a diet with at least five servings of fruits and vegetables have lower cancer rates, Doyle says. Whether it's the beta carotene, the antioxidants, the phytochemicals or the fiber is still not clear, so the ACS recommends a variety of fruits and vegetables, she says. The brightly colored red and orange vegetables are highest in fiber, beta carotene and other nutrients.

High-fiber diets are thought to reduce the risk of colon cancer because the fiber moves food through the lower digestive tract faster, possibly reducing the contact of any carcinogens with the lining of the bowel, she says. Boost the fiber content of your meal by putting at least some whole-wheat bread in the stuffing, and dried fruit such as cranberries, raisins or apricots, Doyle suggests.

Thanksgiving is, after all, about great food.

http://www.cancer.org/docroot/NWS/content/
NWS_2_1x_Cancer_Fighting_Vegetables_Shine_on_
Thanksgiving_Day.asp

High-Fiber-Health

Fiber is Fashionable, Again

Not since the oat bran craze has fiber been such a popular ingredient. Consumers and food companies understand that dietary fiber provides a healthy, sustained glycemic response to glucose spikes. Fiber applications can be a boon to the millions of Americans who are controlling their carbohydrate consumption.

But there is a long way to go. According to the American Dietetic Association (Chicago), most Americans consume less than half of the recommended 25 g of fiber daily. And food manufacturing behemoths are being parsimonious with fiber content. In an October 22, 2003, Wall Street Journal article, reporter Michael J. McCarthy noted that "from breakfast to dinner, fiber is disappearing from the American diet, as high-margin, eat-on-the-go packaged foods replace basic foodstuffs."

With the exception of the 1990s oat bran craze, fiber has rarely received the attention it deserves.

During the 1970s and 1980s, dietary guidelines were more concerned with fat and cholesterol consumption. As late as 1990, the United States Department of Agriculture (Washington, DC) advised that populations with diets low in dietary fiber and complex carbohydrates and high in saturated fat "tend to have more heart disease, obesity, and some cancers. Just how dietary fiber is involved is not yet clear."

Today, research continues to illuminate the benefits of fiber consumption. A recent meta-analysis in the February 2004 issue of the Archives of Internal Medicine by researchers at Harvard University found that for each 10-g-per-day increment of fiber consumption, there was a 14% lower risk in coronary heart disease events, and a 27% lower risk of fatal coronary events.

Further, in the February 2004 issue of Diabetes Care, researchers reported that consumption of whole-grain foods was associated with a lower risk of developing a condition known as metabolic syndrome. Metabolic syndrome, which is marked by extra belly fat, low HDL levels, and high triglycerides and blood pressure, is sometimes used as a predictor of cardiovascular disease and adult-onset type-2 diabetes.

The typical hectic life-styles of Americans, and their desire for ultimate convenience, continue to support the demand for quick-and-easy processed meals. The onus is on food manufacturers to incorporate a higher fiber content into their products, while keeping in mind a quality carbohydrate approach.

"Manufacturers have learned that consumers prize convenience and are unlikely to adapt to new eating or dosing regimens," says Greg Stephens, vice president of sales and marketing for Nurture Inc. (Devon, PA).

Quality carbohydrates are low glycemic, meaning that they break down slowly, causing a more controlled and gradual release of glucose into the bloodstream; this action also promotes quicker feelings of satiety. By contrast, high-glycemic carbohydrates promote a rapid glucose release that floods the bloodstream. A diet that consistently creates such spikes has been shown to promote diabetes and obesity.

Overall, observes Steven Young, PhD, technical advisor for Matsutani America Inc. (Decatur, IL), fiber inclusion in foods is thought to promote intestinal health as well as "secondary effects such as reduction in certain types of cancers, reduction in serum lipids, moderation of blood glucose levels, and maintenance of beneficial intestinal microflora."

Dan Best, marketing director at Pizzey's Milling (Angusville, MB, Canada), adds that many dietary fibers also contain nutraceutical components with antioxidant, prebiotic, and probiotic qualities. "Such nutraceutical components increasingly will be viewed as important dietary fiber adjuncts," he predicts.

The use of soluble fibers in the United States has grown rapidly during the past year, says Jim Kappas, director of international marketing at Cargill Health & Food Technologies (Minneapolis). He attributes the steady growth to the inclusion of fiber in nutrition and cereal bars, yogurts and dairy products, and nutritional beverages such as smoothies.

"The acceptance of reduced- and low-carbohydrate baked goods is also adding to the growth and acceptance of fibers in foods by U.S. consumers," he says.

"Many manufacturers are seeking to add dietary fiber to lower net carbs in low-carb food products," says Jocelyn Mathern, RD, technical specialist for Acatris USA (Minneapolis). "This is a novel application for fiber."

Manufacturers are not only using these ingredients as a means of increasing daily fiber intake and addressing controlled carbohydrate consumption, but also "as a means of modulating texture and mouthfeel with food and beverage formulations," points out Donald Cox, PhD, business development manager of food ingredients at DKSH North America (Baltimore).

Within the past couple of years, several raw-material suppliers have launched a variety of dietary fiber substances for inclusion in numerous foods and beverages that address the aforementioned health issues. These fibers come from a wide variety of sources, such as oats, fenugreek, bamboo, and flaxseed; each has its own properties and characteristic profile.

For instance, inulin, considered a "free carbohydrate," is a natural soluble fiber that cannot be digested, explains John Martin, project leader for Orafti Active Food Ingredients (Malvern, PA). In the past, it was used more for functional rather than nutritional benefits, such as bar softening, creating a desirable mouthfeel, flavor masking, and replacing sugar and fat. More recently, inulin has been sought for its zero-net-carb profile, which is used by some manufacturers to replace high-carbohydrate ingredients like sugars and flours.

"Typically, formulators use inulin at approximately 8 g per serving," Martin says. For label claims, approximately 2.8 and 5.6 g per serving of inulin are needed for "good source" or "excellent source" of fiber claims, respectively. He adds that only 2 g per serving of Orafti's Raftilose Synergy 1 is needed to make the label claim that inulin "boosts calcium absorption."

Oliggo-Fiber inulin, from Cargill Health & Food Technologies, may help promote bone health by increasing calcium absorption, notes Kappas. "It also provides a creamy mouthfeel in dairy and beverages and can help increase shelf life in nutrition bars and baked goods."

Matsutani's Fibersol-2, a digestion-resistant maltodextrin derived from cornstarch, contains more than 90% indigestible carbohydrate but is completely water soluble. Fibersol-2 is odorless, flavorless, and colorless; has low viscosity; and is stable through processing, packaging, and distribution conditions, Young says. In addition, the product enables the use of various nutrient content claims. Products with 2.5 g of fiber per serving (or 2.9 g of Fibersol-2) may be labeled a "good source of fiber," while products with 5 g of fiber (or 5.8 g of Fibersol-2) may be labeled an "excellent source of fiber," and products with more than 5 g of fiber may be labeled "high," "enhanced," or "fortified."

Oat bran rode a wave of popularity about a decade ago, and back then many consumers were made aware of its exceptional cardiovascular benefits. Nurture's Stephens notes that OatVantage oat bran concentrate is a low-glycemic-index soluble fiber derived from oats that has been shown to reduce LDL and total cholesterol and help manage healthy blood glucose levels. OatVantage is standardized to contain 54% beta-glucan and supplies 17 times more beta-glucan than common oats.

A major clinical study of the cardiovascular benefits of OatVantage was completed at the University of Minnesota (St. Paul, MN) by researcher Joanne Slavin, PhD, RD, who presented the results at SupplySide East this month in Baltimore. A new study investigating its benefits in glycemic and insulemic responses has recently been initiated.

OatVantage is suitable for ready-to-drink and dry-mix beverages, semisolid and solid foods, chews and confections, and dietary supplements. Notable applications include dairy beverages with extended shelf life and other ready-to-drink beverages, such as retort, aseptic, and ultra-high-temperature processing drinks, as well as nutritional bars with moist textures, he adds.

Another ingredient, wheat bran flour, is the result of a cost-effective method one Canadian company uses to deal with the normal by-products of its wheat flour production. Hayhoe Mills (Woodbridge, ON, Canada) launched Avignon low-net-carb wheat bran flour in November. According to company president Mark Hayhoe, the wheat bran flour is mostly fiber and is therefore low in carbohydrates. It is also more absorbent than conventional flour, which helps bread products stay fresh longer, he adds.

Bamboo is the source of CreaFibe QC, a dietary fiber that consists of more than 90% water-insoluble fiber from CreaFill Fibers Corp. (Chestertown, MD). This versatile fiber is also free of taste, color, and odor. It is more hydrophilic than lipophilic, and its molecular structure allows the formation of high amounts of additional hydrogen bonding.

This combination, says Sara England, national business manager at CreaFill, "restricts the displacement of water by fat during frying. So, by including even a small percentage of CreaFibe QC in batter formula, the fat content can be reduced significantly, by as much as 2%."

Another benefit of this fiber is that it facilitates extrusion. In the presence of moisture and heat and when added to dough, cellulose fibers form complexes with starch. The improved moisture control results in dough that is less sticky. The benefit is increased extrusion rates and potential calorie reduction of end products. Food applications, England points out, run the gamut of snack foods, nutraceuticals, dairy foods, frozen foods, and sauces.

"Today more than ever, consumers are seeking low-calorie, high-fiber foods that are also tasty," adds England.

DKSH North America, notes Cox, is working with a small group of companies to develop novel fiber sources. One example is Fibergel's (Mundelein, IL) Z-Trim, which is based on amorphous cellulose fiber with high water-binding capacity and increased functional performance. It can be used as a fat replacer that reduces calories and increases the fiber content of food products.

PolyCell Technologies (Crookston, MN), another DKSH partner, offers two beta-glucan materials. BBG Concentrate is 23% beta-glucan from barley and is suitable for nutrition bars and dairy-based beverages. Glucagel contains more than 80% beta-glucan and has a high percentage of soluble fiber, which creates gel-forming characteristics for a wide range of consumable options.

In 1908, a physician recommended to entrepreneur Lafayette Coltrin that he add flaxseed to his diet. Coltrin sprinkled flaxseed on his whole-wheat flakes for breakfast and created Uncle Sam cereal, which, in 2004, has a prominent "Low Glycemic" seal on the box. "Whole flaxseed offers many nutritional and nutraceutical benefits, including omega-3s and lignans," says Pizzey's Best. "It also contains less than 3% net carbs, making it a useful, cost-effective ingredient in the development of low-net-carb foods."

Lignans, he explains, are intimately associated with the dietary fiber fraction in flaxseed. The 1% lignan content of whole flaxseed increases to 6% in flaxseed bran. Whole flaxseed provides significant levels of dietary fiber—10% soluble and 17% insoluble. "The soluble-fiber fraction in flaxseed provides lubrication in some formulas; it can be used to replace oils or shortenings in certain bakery formulations, thereby eliminating trans fats," he states.

Pizzey's Milling has developed a particular flaxseed formula for flaxseed beverages. Only 2.2% flaxseed added to soymilk or juice will contribute 1560 mg of omega-3 essential fatty acids, 70 mg of lignans, and 1.3 g of dietary fiber per serving. In addition, Pizzey's has used flaxseed at 15% (wet basis) in pizza crust formulations and 30% (flour basis) in breads to reduce net-carb value to well below 10 net carbs per serving.

Fenugreek galactomannan is also a "slow-carb" fiber that promotes gradual absorption of glucose into the bloodstream, according to Acatris USA's Mathern. The company's FenuLife, an odorless galactomannan extract derived from fenugreek seed that is standardized to 85% total fiber, can help promote glycemic balance, she says. When consumed with a meal, the galactomannan forms a gel in the stomach that helps slow down gastric emptying and thickens intestinal contents, resulting in delayed glucose absorption and decreased postprandial blood sugar spikes. FenuLife is suitable for use in dietary supplements, nutrition bars, and powdered beverages.

Raw-material suppliers have worked diligently to ensure that the physical properties of their varied fiber ingredients are versatile enough to provide the nutrition and smart carb profile desired by a growing number of American consumers. In other words, fiber is fashionable again!

Not since the oat bran craze has fiber been such a popular ingredient. Consumers and food companies understand that dietary fiber provides a healthy, sustained glycemic response to glucose spikes. Fiber applications can be a boon to the millions of Americans who are controlling their carbohydrate consumption.

By: Lisa Schofield

http://www.nutritionaloutlook.com/article.php?ArticleID=2047
High-Fiber-Health

Fiber: How to Increase the Amount in Your Diet

Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulitis and irritable bowel syndrome. Dietary fiber may help lower your cholesterol. It may also help prevent heart disease, diabetes and certain types of cancer.

You might try the following ideas to increase the fiber in your diet:

*Eat at least 5 servings of fruits and vegetables each day.
Fruits and vegetables that are high in fiber include:

Apples
Berries
Figs
Oranges
Pears
Prunes
Broccoli
Brussels sprouts
Carrots
Cauliflower
Green peas
Beans


*Replace white bread with whole-grain breads and cereals. Eat brown rice
instead of white rice. Eat more of the following foods:

Bran muffins
Brown rice
Oatmeal
Popcorn
Multiple-grain cereals, cooked or dry
100% Whole-wheat bread

*Eat bran cereal for breakfast. Check label the packages for the amounts
of dietary fiber in each brand. Some cereals may have less fiber
than you think.

*Add 1/4 cup of wheat bran (miller's bran) to foods such as cooked
cereal or applesauce or meat loaf.

*Eat cooked beans each week.

Start slowly.

Many people notice bloating, cramping or gas when they add fiber to their diet. Making small changes in your diet over a period of time can help prevent this. Start with one of the changes listed above, then wait several days to a week before making another. If one change doesn't seem to work for you, try a different one.

It' s important to drink more fluids when you increase the amount of fiber you eat. If you don't already drink over 6 glasses of liquid a day, drink at least
2 more glasses of water a day when you increase your fiber intake.

http://familydoctor.org/099.xml

High-Fiber-Health

Diverticulitis vs. Diverticulosis

There is still a good deal of confusion about diverticulosis (the condition) and diverticulitis (the inflammation).

Diverticuli are tiny "pockets" of weakness in the wall of the large intestine. This condition is called diverticulosis, and a third of the people over age 50 in the United States have it. Some have just a few diverticuli, while others may have 20 or more. Most people have no symptoms and only find out that they have diverticulosis when they have a colonoscopy.

Diverticulitis is infection/inflammation of the diverticuli. In other words, a person with diverticulosis may get diverticulitis when stool gets caught in one or more of these “pockets,” and they become inflamed or infected. This typically causes fever, pain and tenderness in the abdomen. The two major signs of diverticular disease are bleeding and infection.

Diverticulitis usually clears up within a week with antibiotics and a liquid or soft diet. (A soft diet includes anything that does not require a lot of chewing: soup, mashed potatoes, cooked or pureed vegetables, bananas, Jell-O and pudding fit this category.) After the acute infection clears up, patients should eat a high-fiber diet including nuts, seeds, whole grains, fruits and vegetables. They should drink plenty of fluids and avoid constipation at all costs, even if that requires taking Metamucil (psyllium seed) or other fiber products daily. Hard stools or straining will cause more diverticuli to appear or the existing ones to enlarge.

The National Digestive Diseases Information Clearinghouse clearly states: "Until recently, many doctors suggested avoiding foods with small seeds such as tomatoes or strawberries because they believed that particles could lodge in the diverticula and cause inflammation. However, this now a controversial point and no evidence supports this recommendation."

Benson T. Massey, MD, Associate Professor of Medicine in the Division of Gastroenterology and Hepatology at the Medical College of Wisconsin, specializes in gastroenterology. According to him there is NO evidence to suggest that such foods worsen diverticulosis. To the contrary, eating high fiber foods is the ONLY treatment for diverticulosis. He says that how diverticulitis develops is a mystery. It could be from hard stool or bacteria alone, but it is probably not from a nut getting lodged in a pocket.

Everyone should eat a diet high in fiber, but especially people with diverticulosis. Nuts are a good source of fiber and protein. Although nuts contain fat, it is mostly unsaturated, the "good kind." Several studies have shown that heart-healthy diets that contain various nuts lower cholesterol and coronary heart disease risk. With a strong family history for colon cancer, it's all the more reason to eat plenty of high fiber foods.

http://healthlink.mcw.edu/article/1013634026.html

High-Fiber-Health

High Fiber Equals Lower Risks

People who eat at least three or more servings of whole-grain foods each day may lessen their chances of developing "metabolic syndrome," according to a study funded by the Agricultural Research Service.

Metabolic syndrome is a condition marked by a combination of abdominal obesity, high blood pressure, poor blood sugar control, low HDL "good" cholesterol and high blood fats. The constellation of health conditions increases the risk of developing Type 2 diabetes and heart disease.

The findings are based on an ARS-funded study of food consumption data and medical tests from 2,834 volunteers reported in Diabetes Care. ARS is the U.S. Department of Agriculture's chief scientific research agency.

Nutritional epidemiologist Nicola McKeown, with the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Mass., headed the study.

Insulin is a hormone that regulates fat and sugar metabolism. In Type 2 diabetes, either the pancreas does not produce enough insulin, or the body cannot correctly use it. The result is that unhealthy levels of sugar build up in the blood, instead of energizing muscles and other body parts.

The health benefits observed among those who consumed three or more servings of whole-grain foods each day included better insulin metabolism. Those with metabolic syndrome tend toward insulin resistance.

Adding three servings of whole grains a day is not that difficult to do, according to McKeown. She suggests replacing white rice with brown rice, white bread with whole-wheat bread, and choosing whole-grain breakfast cereals.

In addition, the fiber content of most foods can be found by looking at the Nutrition Facts Panel on packages. Foods that have at least 2.5 grams of fiber per serving are considered to be a "good source of fiber" and can make that claim on the front of the wrapper, according to U.S. Food and Drug Administration regulations.

By Rosalie Marion Bliss


http://www.ars.usda.gov/is/pr/2004/041201.htm

High-Fiber-Health

Top Low Carb Diet High Fiber Breakfast Options

A high fiber low carb diet breakfast fuels your body throughout the day, but most low carb diets don't emphasize the importance of keeping fiber in your diet. So I've gathered some easy recommendations for my Top Low Carb Diet High Fiber Breakfast Options:

* Steel cut oats, raisins and 2% milk. Whole grain breakfast foods are digested more slowly, which keeps the glycemic load down. Just 2 tablespoons of raisins are allowed.
* Yogurt topped with Wheat Germ, blueberries and nuts Now this is a great, easy breakfast treat. I use organic full fat yogurt, but you can use a low fat one, and sprinkle the crunchy wheat germ and fiber rich blueberries on top. I even sweeten it with some sucralose. My choice for nuts is a sprinkling of sliced almonds.
* Cottage cheese and berries I often have this for either breakfast or lunch, using a 2% fat cottage cheese and raspberries and blueberries.
* Omelets, low carb toast and 1/2 grapefruit or orange. Making an omelet, such as my Broccoli Omelet is easy. Add some carb controlled bread, such as the new Atkin's approved Orowheat brand, and 1/2 of a fiber rich grapefruit of fresh orange and you've got loads of fiber.
* Cheese, avocado, tomato sandwich Who says you can't have a sandwich for breakfast? Just take some carb controlled whole wheat bread ( I take one slice and cut it in half), add a slice of provolone cheese, some tomatoes and slices of avocado and top with the other slice of bread.
* Cold Low GI Cereal Breakfast cereal brands are changing dramatically, and ones like Kashi, Fiber One, All Bran and Nature's Path Organic Optimum Slim are high in fiber, relatively low in carbs and full of good, crunchy taste.

Research studies have shown that children who eat a high-fiber, low sugar breakfast were less hungry at lunchtime and ate less than children fed a high sugar, low fiber cereal. Another study reported that people who ate refined grains stripped of their fiber were MORE likely to gain weight or be overweight than those eating a natural high-fiber whole grains.

References: Pediatrics. 2003 Nov;112(5):e414.
Am J Clin Nutr. 2005 Jul;82(1 Suppl):265S-273

http://lowcarbdiets.about.com/od/lowcarbbasic1/a/breakfastfiber.htm

High-Fiber-Health

UT Southwestern Researchers Recommend Very High Fiber Diet For Type II Diabetics

A very high intake of dietary fiber, mostly from fruits and vegetables, lowers blood glucose levels in diabetics, a study by researchers at UT Southwestern Medical Center at Dallas shows.

In the May 11 issue of The New England Journal of Medicine, Dr. Abhimanyu Garg, professor of internal medicine, and Dr. Manisha Chandalia, assistant professor of internal medicine, report that study patients who included 50 grams of fiber in their daily diet - about twice as much as the American Diabetes Association (ADA) recommends -- lowered their glucose levels by 10 percent. The average American consumes about 17 grams of fiber a day.

The high-fiber diet also decreased insulin levels in the blood and lowered blood lipid concentrations in study patients with type II diabetes, or non-insulin dependent diabetes mellitus, the most prevalent type of diabetes.

Garg, principal author of the study and a senior investigator in the Center for Human Nutrition, said the study's results should encourage diabetics to pay more attention to the fiber content of the foods they eat.

"Diet is the mainstay of diabetes treatment but is often neglected," Garg said. "The study supports the view that diet can improve glucose and lipid levels and thus reduce the risk of long-term diabetic complications."

The diets were specially prepared and the fiber content of the high-fiber diet was achieved by incorporating foods naturally rich in fiber, particularly soluble fiber. Fiber supplements were not used. Foods provided to the patients included cantaloupe, grapefruit, oranges, papayas, raisins, beans, okra, sweet potatoes, winter and zucchini squash, granola, oat bran and oatmeal.

Thirteen patients, 12 men and one woman, were used in the study that took place at the National Institutes of Health-supported General Clinical Research Center at UT Southwestern.

Each patient ate the high-fiber diet and the moderate-fiber diet recommended by the ADA for six weeks, then switched to the other diet for six weeks. Both diets contained the same number and proportion of calories from carbohydrates, fats and proteins. Blood tests were made during the final week of each diet.

The ADA diet had 24 grams of fiber (8 grams of soluble fiber and 16 grams of insoluble fiber), while the high-fiber diet had 50 grams of fiber (25 grams each of soluble and insoluble fiber). Fiber is classified according to water solubility. Most foods, such as fruits, vegetables and grains, contain both types of fiber.

Three patients were treated with diet alone, and the other 10 were treated daily with 2.5 to 20 milligrams of glyburide - a medication used to treat diabetes - in addition to the diets. The glyburide dose remained constant throughout the study.

On the basis of previous studies conducted by Garg, the 2000 ADA diet supports diets rich in monounsaturated fats, such as those consumed in Mediterranean countries. The current study supports a less-emphasized aspect of the Mediterranean diet -- its content of fruits, vegetables and grains, which are rich sources of dietary fiber.

http://www.sciencedaily.com/releases/2000/05/000512082647.htm

High-Fiber-Health

A High Fiber Diet For Weight Loss

Being overweight is associated with heart disease, some types of cancers, type 2 diabetes (noninsulin-dependent), stroke, arthritis, breathing problems, and depression. A diet high in fiber can help you control certain medical conditions by helping you control your weight, but fiber can also benefit you as it travels through your digestive system. Dietary fiber is the part of whole grains, vegetables, fruits, and nuts that resists digestion in the stomach and intestines and, depending on the type of fiber ingested, can help to control certain health conditions.

Fiber alone contains no calories, and it provides the bulk to your diet that gives you the satisfaction of chewing, plus the feeling of a full stomach. There are 2 types of fiber: water-insoluble and water-soluble. Water-insoluble fiber, found in vegetables and whole grain breads and cereals, adds bulk to the diet. Water-soluble fiber, found in fruits, legumes, seeds, and oat products, exits the stomach more slowly and helps your stomach feel full longer. Fiber has several additional benefits that can help you to control your weight. For example, foods containing fiber take longer to eat, which means your stomach feels full sooner and you eat less. Foods with fiber are also satisfying so you don't feel hungry between meals.

A high fiber diet and weight loss (through reduced calorie intake and exercise) can reduce your risk of certain medical conditions. The type of fiber you digest determines your benefits. For example, a diet consisting of insoluble fibers may reduce your risk of colon cancer. Insoluble fiber passes through the body quickly carrying cancer-causing substances through the digestive tract quicker.

Additionally, insoluble fiber helps to prevent or relieve constipation because it exits the body quickly. On the other hand, a diet rich in soluble fiber can help to reduce your risk of stroke, control diabetes, prevent some cancers, and avoid gastrointestinal disorders. Soluble fiber can also help lower your blood cholesterol and lower your risk of cardiovascular (heart) disease. Soluble fiber absorbs fluids as it moves through your digestive track. During the process, the fiber dissolves, thickens, and forms a gel. This gel binds itself with acids made from cholesterol from the liver and then carries it out of your body through your waste. Your body is left to pull the cholesterol from your blood stream, reducing your blood cholesterol. The gel moves slowly through the digestive system. It slows the release of sugar and slows sugar absorption, thereby moderating blood glucose levels. The gel also creates softer and bigger stools, which means fewer hemorrhoids and fewer bouts with constipation.

The National Cancer Institute recommends a daily intake of 20 to 35 grams of fiber. However, most Americans only eat between 10 to 15 grams of fiber per day. A floating stool and easy passage indicates that your diet has enough fiber. Do not consume fiber until it causes many loose stools a day because important nutrients can be lost and vitamin deficiencies can occur.

Fiber is not the cure all for weight control. However, combined with a nutritious diet, fiber can help you lose weight. You should begin by adding fiber slowly to your diet to avoid bloating and gas. In addition, drink plenty of fluids. Eight glasses of liquid are recommended a day because fibrous foods draw water from the intestines. Eat a variety of high-fiber foods to receive the benefits from both the water-insoluble foods and the water-soluble foods, including raw vegetables and fruits with the skins. When possible, consume high-fiber carbohydrates such as an apple instead of low-fiber carbohydrates found in apple juice.

Shopping for good, nutritional foods is an important part of adding fiber to your diet. Keep a shopping list and only buy what you need. Also, do not shop on an empty stomach. Studies indicate that hungry shoppers are less discriminating and buy more junk food.

Controlling your weight is more manageable with fiber and a nutritious diet. Fiber will not solve all your weight control problems, but it is a step in the right direction. A regular daily intake of fiber has many advantages that can help you even if you are healthy and at your ideal weight.

Jan McBarron, MD

http://www.hughston.com/hha/a_15_2_5.htm

High-Fiber-Health

Fiber for your heartburn?

If you've stubbornly been sticking with white bread rather than multigrain, scientists have yet another reason for you to make a switch. A new study shows that diets that are high in fiber may help douse heartburn.

Doctors have long extolled the benefits of fiber in helping to prevent colon cancer, heart disease and diabetes, but this is apparently the first time high-fiber diets have been shown to protect against heartburn, the most common symptom of gastroesophageal reflux disease, or GERD.

The study, reported in January in the journal Gut, involved 371 employees of the Houston Veterans Affairs Medical Center who were questioned about heartburn symptoms and about their eating habits.

The researchers found that participants who ate lots of fatty, high-cholesterol foods experienced heartburn more often. Those who followed a diet high in fiber were 20 percent less likely to have heartburn.

Inflammation and erosion of the esophagus was also more frequent in those who ate more fat and protein.

Cases of heartburn and GERD appear to be on the rise in America, experts say. About 40 percent of Americans have symptoms once a month, and 7 percent get heartburn every day, says Dr. David C. Metz, a professor of medicine in the division of gastroenterology at the University of Pennsylvania Health System in Philadelphia.

Part of the reason for the rise could be diet: Americans are eating a lot of high-calorie fast foods that are high in fat and low in fiber.

Reflux occurs when stomach acids seep back up into the esophagus, causing the burning sensation known as heartburn. Serious cases of GERD can increase the risk of esophageal cancer and lead to other serious complications.

Experts aren't sure how a high-fiber diet improves heartburn. But there are several theories.

First, it's possible that people who are consuming lots of fiber are just eating a generally healthier diet, says Dr. Hashem El-Serag, the new study's lead author and an associate professor of medicine at the Baylor College of Medicine in Houston.

But it's also possible, says El-Serag, that "the fiber is binding to certain noxious agents — oxidative agents. And that way it protects the esophagus."

There are other studies that show that high-fiber diets protect against cancer of the esophagus, El-Serag says.

Another explanation may be that fiber sops up acid, says Dr. Mary Maish, an assistant professor of surgery at the David Geffen School of Medicine at the University of California at Los Angeles and surgical director of the UCLA Center for Esophageal Disorders.

"Fiber absorbs and dilutes substances in the gut," she adds. "When someone ingests something poisonous, one way to help is to give a big dose of fiber."

Fiber also speeds digestion, Maish says.

"That's why people who suffer from constipation benefit from fiber," she adds. "It increases transit time from the upper gastrointestinal tract as well as the colon. That results in the stomach being empty more often, preventing upward pressure on the LES (lower esophageal sphincter). If there's nothing in the stomach, there's nothing to reflux up."

There are plenty of reasons to switch to high fiber even if it doesn't completely extinguish heartburn.

"In general, a high-fiber diet is good idea for the entire gastrointestinal tract," Maish says. "You get a couple of bangs for the buck — not only does it help protect your esophagus from cancer, but it also decreases the risk of other forms of cancer, such as colon cancer."

Even if you're not a fan of whole-grain foods, there are plenty of other sources of fiber that can do the trick. Fruits, vegetables, nuts and beans all are high in fiber.

And, if you're looking to bump up the amount of fiber in your diet, choose the actual fruits and vegetables rather than juices.

In a pinch, you might turn to concentrated sources of fiber, such as Metamucil or Citrucel, experts say.

While there's currently no data to show that fiber from whole foods is better than the condensed versions, Maish says many experts believe it's probably better to get your fiber from food.

Linda Carroll is a health and science writer based in New Jersey


http://gerd.msn.com/article.aspx?aid=57

High-Fiber-Health

High Fiber Diet

Roughage, bulk and bran are all terms that are used to mean fiber. Fiber is the part of the plant foods that cannot be digested by humans. It is found in breads, fruits, cereals, vegetables and grains. Surprising but true: Animal products such as meat, fish, poultry, eggs and dairy products do not contain any fiber.

Fiber comes in two basic forms: soluble (see Dietary Soluble Fiber Resource) and insoluble fiber. Soluble fiber dissolves in water. Foods that are high in soluble fiber include fruits, vegetables, oat bran, barley and some beans. Insoluble fiber does not dissolve in water but retains water, and is used to soften and build up stool, thus preventing or easing constipation. It can be found in vegetables, whole grains and wheat bran.

A regular daily intake of fiber has many advantages and can help even if you are healthy. Fiber can help keep bowels working regularly, and help prevent constipation. Research shows that fiber can also reduce your chance of getting colon cancer. By increasing food bulk, fiber gives your brain more time to realize that your body is no longer hungry and helps prevent overeating. By providing bulk and softening stool, the pressure of hard bowel movements is eliminated. This decreases the risk of irritable bowel syndrome. Soluble fiber is also thought to lower cholesterol and control blood sugar levels in people with diabetes.

Most Americans eat less than the recommended amount of fiber daily. The daily recommendation is 20-35 grams per day. Eating too much fiber can cause diarrhea and bloating. Because people vary in their sensitivity to fiber, the amount that a person can eat also varies. A good target is to eat the amount that results in normal bowel movements.

Ideally, you should be able to get all the fiber you need by eating high fiber foods.

Fiber supplements should only be used when other restrictions prevent this. Fiber can be increased by eating foods in their natural state, before peeling or juicing.

Cereals are a quick way to get fiber. Fruits can provide up to five grams of fiber in a single serving. Fruits and vegetables with edible skins are higher in fiber. Cooking vegetables does not change the fiber content. Breads with whole grain flours and added fiber are also a good source of fiber. Bran muffins are popular as well, but may contain high levels of fat. Legumes and beans contain up to 12 grams of fiber per cup. High fiber snacks include seeds, nuts and popcorn.

Fiber is also available in powder form. Consult your physician before using these products if you have questions or problems, or are taking any other medications. Remember to always read and follow the directions on the labels when using these products.

Copyright © 2001-2005 Fitness and Freebies. All rights reserved.
http://www.fitnessandfreebies.com/health/highfiberdiet.html

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Inadequate Fiber In Diet Says American Heart Association

Americans are getting about half as much fiber in the diet as they need, according to a report from the American Heart Association that appeared in a recent edition of its journal Circulation. Eating enough fiber-rich foods is part of a diet to lower blood cholesterol and the risk of heart disease, says Linda Van Horn, Ph.D., R.D., author of the article.

The recommended total dietary intake is 25 to 30 grams per day from foods, not supplements, to ensure nutrient adequacy, says Van Horn, member of the Association's volunteer Nutrition Committee, which generated the report. This can be achieved by eating a variety of whole grains, legumes, vegetables and fruits that provide fiber and many other important vitamins and minerals.

"Fiber is not a substitute for a low saturated fat, low cholesterol diet," says Van Horn. "It is a complement to it. Simply avoiding fat does not guarantee a good diet or adequate fiber intake. Fortunately there are options. Most of us can find the things we need on a daily basis. The American diet is consistently inadequate in fiber, she notes.

Low fat diets that regularly include oats, beans, pectin-containing fresh fruits and other fiber-rich foods can reduce total blood cholesterol by 10 to 15 percent. These foods act in at least two beneficial ways - reducing absorption of fat in the diet and altering the way cholesterol is produced by the body.

By reducing their blood levels of cholesterol, individuals decrease their risk for heart disease and stroke.

Another benefit of high fiber intake seems to be better weight control. Persons who eat adequate amounts of bulky fiber-rich foods "simply don't have room" for as much fat as many Americans now consume, she says

The Circulation article is aimed at alerting medical professionals about the needs for addressing fiber intake as well the needs for limited consumption of fat. "By concentrating on some of these inexpensive foods a lot of us usually ignore or avoid - like the lowly bean - we could vastly improve our nutritional health and save money," she notes. "Many of these foods have the added benefit of being high in complex carbohydrates, vegetable protein and antioxidants as well as being free of saturated fat and generally low in calories.


http://www.aphroditewomenshealth.com/news/20020311215717_health_news.shtml


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20 Ways to Eat More Fiber

At first glance, fiber looks worthless. It doesn't provide vitamins, minerals, calories, or any other nutrient. Most of it travels unchanged from one end of the digestive tract to the other.

But appearances are deceiving. Fiber has powerful health benefits: It lowers the risk of heart disease and slashes one's risk of death.

Because of these good effects, the American Diabetes Association recommends that people with diabetes eat 20 to 35 grams of fiber each day.

A new study, published May 11 in the New England Journal of Medicine, suggests that eating even more fiber than that might pay off in improved glucose control. In the study, 13 obese people with type 2 diabetes ate 24 grams of fiber each day for one six-week period and 50 grams of fiber in a different six-week period. The subjects increased fiber by eating grains, fruits, and vegetables. Compared with the medium-fiber weeks, the subjects had lower glucose and 24-hour insulin levels during the high-fiber weeks.

The average American doesn't take in even 20 grams of fiber a day, let alone 50. How can you bulk up the fiber in your diet? Here are 20 ideas.

* Eat cereal with at least 5 grams of fiber per serving for breakfasts and snacks.

* Make whole-grain pancakes and waffles.

* Top cereal, pancakes, and waffles with fresh or dried fruit.

* Toss fruit (either whole or in single-serving cans) into your briefcase or backpack for a snack or lunch dessert.

* Have a salad with dinner and add carrots, cooked beans, and spinach leaves.

* Have a whole-grain roll with dinner.

* Make pizzas with whole-wheat dough and top with many vegetables.

* When baking, substitute whole-wheat flour for a quarter or half the white flour.

* Buy whole-grain crackers.

* Make sandwiches with whole-wheat bread and add vegetables (such as thinly sliced zucchini, red peppers, or cucumbers).

* When making meat loaf or meatballs, replace some of the meat with cooked bulgur or brown rice.

* Keep cleaned baby carrots, celery sticks, and other vegetables in your refrigerator so that they're at hand when you want a quick snack.

* At least once a week, plan a meatless entree.

* Choose main courses that star beans, such as tacos, chili, bean soup, and bean salads.

* Choose main courses that feature grains, such as tabbouleh, barley soup, rice casserole, stir fries over rice, and pasta and rice salads.

* In dishes served over rice or pasta, decrease the amount of topping and increase the amount of rice or noodles. Choose brown rice and whole-grain pastas.

* Eat popcorn for snacks.

* When making soup, add rice, barley, or cooked beans.

* Have fruit for dessert.

* Instead of chips and dip, try vegetable sticks and dip.

COPYRIGHT 2000 American Diabetes Association
COPYRIGHT 2001 Gale Group

High-Fiber-Health

High-fiber foods lead to improved markers of bowel health

The benefits of whole grain foods, as compared to refined grain foods, are vast. In particular, rye foods, when ingested in reasonable amounts have potential health benefits that have not been thoroughly studied. When compared to wheat, rye is a slightly better source of total dietary fiber (DF), is more commonly utilized in its whole-grain form, and, along with cellulose, contributes more mixed linked beta-glucans and arabinoxylan. The latter fiber types are of high interest as they are present in soluble and insoluble forms, and arabinoxylan is considered to be an optimal substrate for fermentative generation of short-chain fatty acids (SCFAs), particularly butyrate in the colon. Butyrate at high concentrations in the colon is thought to improve bowel health and lower cancer risks through several mechanisms.

Functional effects of rye foods that may prove beneficial to bowel health include increased fecal bulk, the binding and effective elimination of potentially toxic metabolites, promotion of desirable fermentative activity to SCFAs, and the release of protective components such as lignans.

A study was undertaken to examine the influence of <100 gram rye grain, an amount that is culturally acceptable in Australia and that might lead to clear changes in measures of bowel health function. Specifically, researchers looked at the effects of these amounts of whole-grain rye flour and fiber-matched whole-wheat flour and low-fiber (refined) wheat-flour foods on markers of bowel health and colon cancer risk and on postprandial glucose and insulin responses.

The subjects were male, aged 40 to 65 years. Twenty-eight subjects completed the study that included three interventions of 4-week duration each in a randomized crossover design. The intervention diets were high-fiber rye, high-fiber wheat, and low-fiber foods. The low-fiber diet provided 19 g/d of dietary fiber, including low-fiber test foods as 140 g white bread. The high-fiber wheat diet provided 32 g/d of dietary fiber, including wheat test foods as 140 g whole-meal bread, 40 g whole-meal wheat crisbread, and 50 g whole-wheat breakfast cereal. The high-fiber rye diet provided 32 g/d of dietary fiber as 140 g whole-grain rye bread, 40 g rye crisbread, and 50 g whole-rye breakfast cereal. The subjects were counseled by a dietitian regarding maintaining a moderately low-fiber background diet. The subjects visited the clinic on four occasions for investigative procedures with an additional three visits for further dietary assessment and dispensing of test foods. On each study visit, subjects were weighed and a fasting venous blood sample was obtained. Fecal, urine, and blood samples were collected at the end of each study period. The subjects were also required to record what they ate during the final 3 days of each 2-week period.

Endpoint measures were fecal weight, fecal pH, fecal SCFA concentrations, fecal bile acid concentrations, and fecal ammonia. Other endpoint measures were the fasting and 1-hour postprandial glucose and insulin responses to a test meal with 50 g available carbohydrate as high-fiber rye, high-fiber wheat or low fiber and the concentrations of plasma enterolactone and fecal beta-glucouronidase.

Both high-fiber rye and wheat foods increased fecal output by 33% to 36% (P = 0.004) and reduced fecal beta-glucouronidase activity by 29% (P = 0.027). Postprandial plasma insulin was decreased by 46% to 49% (P = 0.0001) and postprandial plasma glucose by 16% to 19% (P = 0.0005). Rye foods were found to be associated with significantly (P = 0.0001) increased plasma enterolactone (47% and 71%) and fecal butyrate (26% and 36%), relative to wheat and low-fiber options, respectively.

It appears that fiber from rye may be more effective than that from wheat in terms of overall improvement of the biomarkers studied of bowel health. However, it does appear that both high-fiber rye and wheat food consumption is beneficial in regards to several markers of bowel and metabolic health when compared to that of low-fiber foods.

http://www.findarticles.com/p/articles/mi_m0887/is_5_2


G. McIntosh, M. Noakes, P Royle, et al. Am J Clin Nutr;77:967-974 (April, 2003).
COPYRIGHT 2003 Frost & Sullivan
COPYRIGHT 2003 Gale Group

High-Fiber-Health

High Fiber Means Lower Blood Sugar Response to Carbs

A high fiber low carb diet breakfast fuels your body throughout the day, but most low carb diets don't emphasize the importance of keeping fiber in your diet. So I've gathered some easy recommendations for my Top Low Carb Diet High Fiber Breakfast.

* Steel cut oats, raisins and 2% milk. Whole grain breakfast foods are digested more slowly, which keeps the glycemic load down. Just 2 tablespoons of raisins are allowed.

* Yogurt topped with Wheat Germ, blueberries and nuts. Now this is a great, easy breakfast treat. I use organic full fat yogurt, but you can use a low fat one, and sprinkle the crunchy wheat germ and fiber rich blueberries on top. I even sweeten it with some sucralose. My choice for nuts is a sprinkling of sliced almonds.

* Cottage cheese and berries I often have this for either breakfast or lunch, using a 2% fat cottage cheese and raspberries and blueberries.

* Omelets, low carb toast and 1/2 grapefruit or orange. Making an omelet, such as my Broccoli Omelet is easy. Add some carb controlled bread, such as the new Atkin's approved Orowheat brand, and 1/2 of a fiber rich grapefruit of fresh orange and you've got loads of fiber.

* Cheese, avocado, tomato sandwich Who says you can't have a sandwich for breakfast? Just take some carb controlled whole wheat bread ( I take one slice and cut it in half), add a slice of provolone cheese, some tomatoes and slices of avocado and top with the other slice of bread.

* Cold Low GI Cereal Breakfast cereal brands are changing dramatically, and ones like Kashi, Fiber One, All Bran and Nature's Path Organic Optimum Slim are high in fiber, relatively low in carbs and full of good, crunchy taste.

Research studies have shown that children who eat a high-fiber, low sugar breakfast were less hungry at lunchtime and ate less than children fed a high sugar, low fiber cereal. Another study reported that people who ate refined grains stripped of their fiber were MORE likely to gain weight or be overweight than those eating a natural high-fiber whole grains.

http://lowcarbdiets.about.com/od/lowcarbbasic1/a/breakfastfiber.htm
References: Pediatrics. 2003 Nov;112(5):e414.
Am J Clin Nutr. 2005 Jul;82(1 Suppl):265S-273

High-Fiber-Health

A Grain of Truth About Fiber Intake

Here's a quick quiz: If the wrapper on the bread you've just chosen contains the healthy-sounding phrase "12 grain," does that mean you've made the best choice in terms of dietary fiber? Not necessarily. Brown breads are not all alike.

Breads labeled "whole wheat" must by law meet a standard, which is that they be made only from whole-wheat flour. Such breads rank comparatively high in fiber content because their wheat bran and wheat germ have not been removed. Wheat germ is the small, inner part of the wheat kernel that is a concentrated source of nutrients.

The distinction is important. A recent study funded by the USDA Agricultural Research Service (ARS) showed that those who consumed at least three servings of whole-grain foods per day were less likely to have what's called metabolic syndrome. That's a condition marked by a combination of abdominal obesity, high triglycerides, low HDL cholesterol, high blood pressure, and poor blood sugar control—all of which increase risk for diabetes and heart disease. The study was conducted by nutritional epidemiologist Nicola McKeown at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Massachusetts, and was reported in ‘Diabetes Care’.

"When wheat is ground into flour, the bran and germ can be removed, and that decreases the amount of fiber in wheat products," says Elizabeth Hill, a registered dietitian with the Food and Nutrition Information Center, based at the ARS National Agricultural Library, Beltsville, Maryland. "So look for the term 'whole wheat' on the food label ingredient list, not just the word 'wheat,' if you're watching your fiber intake." Some breads labeled simply 12, 9, or 7 grain, for example, could have just one-third the fiber of similarly labeled whole-wheat breads.

"Enriched wheat flour" means that certain nutrients were added back into the flour during or after processing, but that doesn't mean that fiber was added back in. "That bread is not whole-grain," says McKeown. "There does not appear to be any protective effect from consuming those products compared to consuming whole-wheat products."

When reaching for fiber-filled products at the market, look at the Nutrition Facts panel on the package. Foods that have at least 2.5 grams of fiber per serving are considered to be good sources of fiber and can make this claim on the wrapper, say U.S. Food and Drug Administration regulations.

Adding three servings of whole grains a day is not difficult. "Replace white rice with brown rice and white bread with whole-wheat bread," says McKeown, "and choose a whole-grain breakfast cereal."

By Rosalie Marion Bliss, Agricultural Research Service Information Staff.

This research is part of Human Nutrition, an ARS National Program (#107) described on the World Wide Web at www.nps.ars.usda.gov

High-Fiber-Health

Very High Fiber Diet Lowers Blood Glucose in 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.

The high-fiber diet also decreased insulin levels in the blood and lowered blood lipid concentrations in study patients with type II diabetes, or non-insulin dependent diabetes mellitus, the most prevalent type of diabetes.

The authors, Dr. Abhimanyu Garg and Dr. Manisha Chandalia, say that their results should encourage diabetics to pay more attention to the fiber content of the foods they eat. "Diet is the mainstay of diabetes treatment but is often neglected," Garg said. "The study supports the view that diet can improve glucose and lipid levels and thus reduce the risk of long-term diabetic complications."

The study was conducted at the University of Texas Southwestern Medical Center. Thirteen patients, 12 men and one woman, participated. Each patient ate the high-fiber diet or the moderate-fiber diet recommended by the American Diabetes Association (ADA) for 6 weeks, then switched to the other diet for 6 weeks. Both diets contained the same number and proportion of calories from carbohydrates, fats and proteins. Blood tests were made during the final week of each diet.

The ADA diet had 24 grams of fiber (8 grams of soluble fiber and 16 grams of insoluble fiber), while the high-fiber diet had 50 grams of fiber (25 grams each of soluble and insoluble fiber). Fiber is classified according to water solubility. Most foods, such as fruits, vegetables and grains, contain both types of fiber.

The high fiber diets were specially prepared, and the fiber content of the high-fiber diet was achieved by incorporating foods naturally rich in fiber, particularly soluble fiber. Fiber supplements were not used. Foods provided to the patients included cantaloupe, grapefruit, oranges, papayas, raisins, beans, okra, sweet potatoes, winter and zucchini squash, granola, oat bran and oatmeal.

Three of the patients were treated with diet alone, and the other 10 were treated daily with 2.5 to 20 milligrams of glyburide (a medication used to treat diabetes) in addition to the diets. The glyburide dose remained constant throughout the study.

On the basis of previous studies conducted by Garg, the ADA suggests a diet rich in monounsaturated fats, like those consumed in Mediterranean countries. The current study supports another, less-emphasized aspect of the Mediterranean diet: the fruits, vegetables and grains, which are rich sources of dietary fiber.

http://healthlink.mcw.edu/article/958073584.html
© 2003 Medical College of Wisconsin

High-Fiber-Health