High Fiber or Low Fat...Which Diet is Best?

Melissa Montalto has made fiber a priority. And weight gain a thing of the past. "When I know I'm eating a high-fiber diet, and I'm getting all those whole foods, I can focus on that rather than calories, and it seems to keep me at a stable weight."

Melissa's on the right track. A high-fiber diet helps you lose more weight than you may think. In a study, those on a high-fiber diet were half as likely to become obese, according to nutrition researcher Megan McCrory. "Fiber doesn't contain any calories, yet it contains bulk, so when people consume fiber, they consume few calories. So, the trick is learning where the high fiber sources are and seeking them out."

The top sources of fiber are fruits, vegetables, beans, and whole grains like brown rice, whole wheat bread, pasta and cereals. Experts say try to get 25 to 30 grams of fiber a day. Dr. McCrory says, "I think it's not hard once you know how to do it."

Some easy tips -- switch to whole grain breads . Add a handful of nuts to yogurt. Add beans to soups and salads . Also snack on fruits, vegetables, and maybe some popcorn. Melissa Montalto says, "I probably eat about the 30 grams recommended amount per day."

And that's kept her weight under control. Research also shows just twelve extra grams of fiber prevents you from gaining on average eight pounds over several years.
Copyright 2000 - 2006 WorldNow and WFIE
http://www.14wfie.com/Global/story.asp?S=4309352&nav=3w6r
High Fiber Health

Beyond Bread - The Essential High Fiber Diet

A high fiber diet contains foods that have a lot of fiber. Can it get any more basic than that? How about this one? Fiber has no calories. Are you getting the picture?

Fiberlady knows that changes can be hard at first, especially changes in your diet. She also knows that when you follow a high fiber diet as part of your daily routine, you may feel a wondrous change for the better.

There are no secrets...

Until there is more awareness, obesity will remain an unfortunate and major health issue in today's society. If people would change their food choices to include more high fiber foods and strictly limit the amount of processed foods they consume, the statistics might be reversed. Of course, sedentary lifestyles add to the problem and to the waistline.

There are no surprises...

People who eat high fiber foods weigh less than those that are not on a high fiber diet. High fiber foods keep you feeling fuller for a longer period of time because they take longer to digest. You are much less likely to overeat. When you eat high fiber foods, they generally take more time to actually chew. Have you ever tried to eat a crunchy, chunky apple in a hurry?

Eating fiber-rich foods is great way to lose weight and live a healthy lifestyle. Fiberlady suggests making little changes everyday. If you can change your eating habits, you can change your life.

by Stephanie Shank a.k.a. Fiberlady
High Fiber Health

What Are The Best Sources Of Fiber?

The following foods are good sources of fiber:

* Whole grains (bran has the highest fiber content); this includes
breads and cereals, whole-grain pastas, and brown rice

* Nuts and seeds

* Legumes (such as dried peas, beans, lentils)

* Fruits

* Vegetables

* A dietary supplement of fiber products such as Citrucel or Metamucil,
which are mixed with water and provide about 4 to 6 grams of fiber
in each 8-ounce glass.

When foods are processed, fiber is often removed. Foods made from white flour (bleached or unbleached) are poor sources of fiber, including white breads, pizza crusts, and regular pasta. In general, foods that are less processed are higher in fiber.

Some high-fiber foods - such as some breakfast cereals and convenience foods - are also high in sugar and salt, so take care to read the label before purchase.
http://www.ehealthmd.com/library/fiber/FIB_where.html
High Fiber Health

High-Fiber Diets Are Good for Women's Hearts

A new, large population-based study supports the current recommendations for women to increase their consumption of fiber-rich whole grains, fruits and vegetables to protect against heart disease.

In the study, researchers asked female health professionals participating in the Women's Health Study to answer questions on their eating habits. None of the women had a history of cardiovascular disease. The researchers then tracked the nearly 40,000 respondents for an average of six years to see which had heart attacks, strokes, or other signs of heart disease.

They found that the women who ate the most fiber were the least likely to have developed heart disease. Because there was very little difference in the amounts of fiber eaten by the women in this study -- the equivalent of less than one bowl of high-fiber cereal -- the authors suggested that these results may actually be a underestimation of the role of fiber in protecting the heart.
http://www.lifeclinic.com/focus/nutrition/articleView.asp?MessageID=1606
High Fiber Health

Dietary Fiber Fights High Blood Pressure

A high-fiber diet may help reduce high blood pressure and may even improve healthy blood pressure levels, a new study finds.

Researchers at Tulane University analyzed data on almost 1,500 adults in more than two dozen studies and found that eating between about 7 to 19 grams of fiber a day led to a reduction in both systolic and diastolic blood pressure.

"We performed a comprehensive analysis of data from 25 clinical trials and all the data pointed to one strong conclusion -- adding fiber to a person's diet has a health effect on their blood pressure," lead author and medical student Seamus Whelton said in a prepared statement.

This type of study, called a meta-analysis, combines data from a number of studies to spot trends that otherwise might not be observed. "Analyzing a large number of studies lends strength to the conclusions of clinical trials that involved too few participants [individually] to show an effect of dietary fiber on blood pressure," Whelton explained.

He and his colleagues recommend that people eat fruits and vegetables in order to increase their intake of dietary fiber. Other changes in diet and exercise can also help reduce blood pressure and people should discuss these with their doctor, Whelton added.
Tulane University
Copyright © 2005 ScoutNews LLC
http://www.hon.ch/News/HSN/524295.html
High Fiber Health

Low-Fat, High-Fiber Diet Important

Tufts professor Jeanne Goldberg told NBC’s nightly news and the Today Show that Americans should not abandon low-fat, high-fiber diets, despite recent claims that the diets don’t lower risk of colon cancer.

Referencing the two studies that started the debate over the diet’s effectiveness, Goldberg told NBC that she believes low-fat, high-fiber diets continue to be very important, refuting claims that diets are ineffective in lowering the risk of colon cancer.

“The findings of this study do not translate to, it’s a waste of time to eat fruits and vegetables and whole grains. Far from it,” Goldberg said. She is one of many experts who are concerned these studies' results will send the wrong message to health-conscious Americans.
http://enews.tufts.edu/stories/042400HighFiberDietImportant.htm
High Fiber Health

High-Fiber Diet Keeps People from Chewing the Fat

Adding two bowls of high-fiber cereal a day may be an easy way for Americans to reduce their fat intake. Brenda M. Davy, M.S., R.D., reports that men who ate two servings of a high-fiber cereal per day made spontaneous changes to their diets that easily brought them in line with American Heart Association guidelines for fat and cholesterol consumption. Two servings of high-fiber cereal increased the study group's daily fiber intake from an average of 20 grams to an average 30 grams, without any significant increase in total calories. The study participants reduced their daily fat intake by about 10 percent - from 91 grams to 82 grams of fat per day. As a result, saturated fat intake decreased significantly to less than 10 percent of total calories, and average intake of dietary cholesterol decreased 20 percent from an average of 347 milligrams a day to 239 per day. Because high-fiber cereal is very filling, the subjects reported eating fewer fatty foods, and many began choosing cereal as a snack.
http://www.worldhealth.net/p/272,832.html
High Fiber Health

Fiber Diet Plan

As we know it is important for our health that the food we eat contains high fiber. However, the study conducted by American Dietetic Association's researchers warns that a high fiber diet plan may have side effects such as intestinal bloating. Gas may be another site effect of high fiber diet program.

These site effects from a high fiber diet plan result not only from what we eat, but also how quickly you eat and how fast you chew.

"If you are adding higher fiber foods to your diet, incorporate them slowly to allow your body time to adjust to the increase. Chew more slowly to break down the fiber compounds, making digestion easier," states the research produced by American Dietetic Association's Public Relation Team.

Here are some foods that can cause gas and bloating if included in your healthy diet plan:

* Fructose in fruit, honey and soft drinks

* Sugar alcohols found in sugar-free gums and mints

* Foods in the cabbage family.

Despite the side effects that can cause high fiber diet programs one does not have to avoid these foods. It is better to make some changes in your diet program and the way your eat, namely: eat and chew slowly and make your high fiber diet program or any diet program a healthy diet lifestyle, but not a temporary fix to a problem.
http://www.emaxhealth.com/11/2959.html
High Fiber Health

Is Brown Bread Equal to Whole Grain Bread?

Being brown doesn't make bread necessary whole wheat or whole grain! Some brown bread indeed is added with brown coloring. You may find it listed on the label usually as "caramel coloring"!!! In addition, the term "multi-grain" bread, "rye" bread, "5 grain" or "7 grain" bread also doesn't mean that they always use whole grain in their formulation. In United States and Canada, only bread labeled with "whole wheat" truly uses whole wheat flour in their processing. Other "wheat bread" may simply use a combination of white refined flour and whole wheat flour. The key word to look for is "whole"!!

Whole grains contain fiber, antioxidants such as vitamin E and selenium, iron, magnesium, zinc and B vitamins. When whole grains are refined, all of the above are completely or partially removed. Among the above, more than 50% of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B5 (Pantothenic Acid), vitamin 6, folate and vitamin E are lost during the milling process. In addition, whole grains also contain lignans, phenolic acids, phytoestrogens, and other phytochemicals may help reduce the risk of heart disease, cancer and diabetes.

By law, the flour manufacturers must fortify white flour with thiamine, riboflavin, niacin, folate and iron to replenish the loss during the refining process. One of the beneficial nutrient fiber is removed in the refining process and hence can be found in abundance in whole wheat bread but not white bread. Fiber not only promotes health, it also help reduce the risk for some chronic diseases. For instance, fiber prevents constipation, hemorrhoids and diverticulosis. Fiber is also linked to prevent some cancers especially colon and breast cancer. In addition, fiber may help lower the LDL cholesterol (the bad cholesterol) and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. Last but not least, fiber may help keep you trim as it contains 0 calories and often keeps you feeling full.

Written by Gloria Tsang R.D.
http://www.healthcastle.com/brownbread-wholegrain.shtml
High Fiber Health

Making Gradual Changes To Your Fiber Intake

Our bodies do not naturally produce the special enzymes needed to digest fiber — which is the reason we don't absorb fiber calories — the food-churning bacteria in our intestines are left to try to break up the matter and push it through our digestive tracts on their own. All this vigorous work has a byproduct. When you work out, you sweat; when bacteria works hard, it produces gases, specifically hydrogen, carbon dioxide and methane.

When you introduce a much larger amount of fiber into your diet than your stomach bacteria is used to, the bacteria get overwhelmed and whip themselves into a frenzy, producing copious amounts of gas and causing bloating. If, however, you slowly increase your consumption of fruits, veggies and whole grains by one serving (approximately five grams) per every couple of days, the bacteria will be able to adapt to handling more and more fiber — and you'll experience fewer tummy problems.

One food you should pay special attention to is cereal. Many cereals are very high in fiber, containing up to 15 grams per serving. Ultimately, this is a good thing, but it might be too much for your stomach in the beginning. To prevent discomfort, start off by adding just a handful of cereal to yogurt in the morning. Once you feel as if your body is fine with this amount, increase it, and keep doing so gradually, until you can move on to a whole bowl of cereal with milk.

The big lesson here is to aim to be consistent and balanced in your healthful eating. Making gradual changes to your intake of fiber — or any food, for that matter — can also help you identify which foods are at the root of any negative reactions, such as gastrointestinal distress or allergies.
by Evelyn Tribole, R.D.
http://www.lifetimetv.com/reallife/df/diet/expert/nutrition_qa_gas.html
High Fiber Health

High-fiber fat replacement may help trim waistlines

Z-trim, a natural food ingredient made from crop-processing byproducts, such as oat, soybean, or rice hulls, may be on its way to commercialization. It has been found to act as a satisfactory fat replacement in many processed foods, helping to give them pleasing texture, mouth feel, body, and moisture retention.

Tests have shown that Z-trim works well in dairy products, baked goods, pasta, snack foods, ground meats, and nutritional drinks. It adds no calories and provides insoluble fiber that aids digestion.

Developed in 1995 and patented in 1998, it was originally licensed by FiberGels Technologies, Inc., and more recently was acquired by Circle Group Internet, Inc., of Mundelein, Illinois. With demand for carbohydrate-based fat replacements rising, the company plans to seek commercial food processors to help market Z-trim. Forecasts have predicted a potential $360 million market by 2004.
by George E. Inglett
http://www.findarticles.com/p/articles/mi_m3741/is_8_51/ai_106650582
High Fiber Health

Study Finds That High Fiber Fruit, Vegetable and Nut Diet Lowers Cholesterol

A diet rich in fruits, vegetables and nuts may reduce cholesterol levels and consequently lower the risk of heart disease as effectively as state-of-the-art drug therapy, results of a recent study by researchers at the University of Toronto reveal.

The researchers investigated the effects of three diets on 10 healthy individuals. Each person followed a vegetarian diet rich in fruits, vegetables and nuts containing 100 grams of fiber; a diet of mostly cereals and legumes, containing 40 grams of fiber; and a low-fat diet that contained 25 grams of fiber, for 2 weeks. After just 1 week, individuals on the high-fiber diet lowered total cholesterol by about 20% and reduced LDL ("bad") cholesterol by about 30%.

Other diets tested led to more modest reductions in cholesterol, possibly because they contained fewer nuts than the high-fiber diet, according to researchers. The tested diet contained an average of 67 grams of nuts daily.
http://www.findarticles.com/p/articles/mi_m0EUY/is_15_7/ai_73639772
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.
by Reed Mangels
http://www.looksmartdiet.com/p/articles/mi_m0FDE/is_2_23/ai_n6021651 High Fiber Health

High Fiber or Low Fat...Which Diet is Best?

Melissa Montalto has made fiber a priority. And weight gain a thing of the past. "When I know I'm eating a high-fiber diet, and I'm getting all those whole foods, I can focus on that rather than calories, and it seems to keep me at a stable weight."

Melissa's on the right track. A high-fiber diet helps you lose more weight than you may think. In a study, those on a high-fiber diet were half as likely to become obese, according to nutrition researcher Megan McCrory. "Fiber doesn't contain any calories, yet it contains bulk, so when people consume fiber, they consume few calories. So, the trick is learning where the high fiber sources are and seeking them out."

The top sources of fiber are fruits, vegetables, beans, and whole grains like brown rice, whole wheat bread, pasta and cereals. Experts say try to get 25 to 30 grams of fiber a day. Dr. McCrory says, "I think it's not hard once you know how to do it."

Some easy tips -- switch to whole grain breads . Add a handful of nuts to yogurt. Add beans to soups and salads. Also snack on fruits, vegetables, and maybe some popcorn. Melissa Montalto says, "I probably eat about the 30 grams recommended amount per day."

And that's kept her weight under control. Research also shows just twelve extra grams of fiber prevents you from gaining on average eight pounds over several years.

by Shannon Samson
http://www.14wfie.com/Global/story.asp?S=4309352&nav=3w6r
High Fiber Health

How to Increase Fiber in your Diet

Eating foods that are high in fiber can help relieve some problems with constipation, hemorrhoids, diverticulosis, and irritable bowel syndrome. Dietary fiber may help lower your cholesterol levels. It also may help prevent heart disease.
You might try the following ideas for increasing fiber in your diet:

* Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice.
* Eat bran cereal for breakfast. Check package labels for the amounts of dietary fiber in each brand. Some cereals have less fiber than you might think.
* Add 1/4 cup of wheat bran (also called miller's bran) to foods such as cooked cereal, applesauce, or meat loaf. You can buy this in health food stores and many grocery stores.
* Eat cooked beans each week.
* Eat at least five servings of fruits and vegetables each day.

Start slowly. Many people notice bloating, cramping, or gas when they start to 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 change. If one change does not seem to work for you, try a different one.

It is important to drink more fluids when you increase the amount of fiber you eat. If you do not already drink more than six glasses of liquid a day, drink at least two more glasses of water a day when you increase your fiber intake.

COPYRIGHT 2004 American Academy of Family Physicians
COPYRIGHT 2004 Gale Group
http://www.findarticles.com/p/articles
High Fiber Health

High-fiber fruits lower heart disease risk

Eating a couple of apples a day may significantly cut heart disease risk, according to a study published in the February 23, 2004 issue of Archives of Internal Medicine.

To estimate the association between dietary fiber intake and risk of coronary heart disease, researchers evaluated data from 10 prospective cohort studies in the U.S. and Europe involving 91,058 men and 245,186 women. Researchers recorded the amount of fiber in participants' diets over a period of 6-10 years. Nine of the 10 studies reported that higher fiber consumption correlated with reduced heart disease risk. For every 10g of fiber consumed per day, the risk of developing heart disease decreased 14%, and the risk of dying from heart disease decreased 27%.

Researchers did not identify a specific protective mechanism in this study, although fiber has been shown to reduce heart disease risk in many ways, such as by improving blood lipid profiles, lowering blood pressure and improving insulin sensitivity, the study noted.

Apples are one of the richest sources of fruit fiber. A medium apple contains about 5g of fiber.

COPYRIGHT 2004 Business News Publishing Co.
COPYRIGHT 2004 Gale Group
http://www.findarticles.com/p/articles/mi_m3289/is_5_173/ai_n6035312
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 can 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
High Fiber Health

The benefits of high fiber breakfast

High fiber cereal, non-fat milk and fruit make an ideal breakfast that cuts down the risk of many health problems.

Doctors at Harvard University present a round-up of recent research on the advantages of eating breakfast. Did you know that men who miss breakfast are four times more likely to be obese, for example? A healthy breakfast will have high fiber cereal - look for one with six grams of fiber per serving - non-fat milk or yoghurt and some fruit. This makes meal packed with great nutrients.

If you want toast, make it wholemeal and don't use a spread with trans-fats. Eggs are fine once in a while, but one study showed that men with diabetics eating more than one egg a day had double the risk of heart disease. And there is no evidence that eggs high in omega-3 fats or organic eggs offer any real health benefit. Many typical breakfast foods like croissants and bacon are too high in fat or salt - and the same goes for fast food breakfasts. Choose your breakfast wisely and eat it regularly and you'll reap many benefits.
http://www.healthandage.com/
High Fiber Health