Leprechauns Go For The Green Of High Fiber Foods

Is it really the luck of the Irish or do they just recognize the importance of foods high in fiber? There is no luck involved. It's an awareness of the overall health benefits of a high fiber diet. The most typical dish common to all of our March menus is corned beef and cabbage. Delicious, but enjoy it with a sprinkling of advice from Fiberlady. With all due respect to Irish culture and tradition, Fiberlady must stay true to her mission...including high fiber foods in one's daily diet.

Opt for high fiber foods. St. Patrick's Day is the ideal time to offer all of those green foods that you know are so beneficial to all of the leprechauns in your life. Besides the obvious green lettuce, share some broccoli, swiss chard, spinach, green beans, aparagus and green peas. Not only are these green foods enormously healthy, many of them help curb heart disease, lower cholesterol and inhibit some cancers.

Saturated fats are the major culprit in raising blood cholestrol. Those who have high cholesterol levels should be watching their entire diet, not just the meat portion. Reducing the amount of fatty foods is as important as choosing leaner cuts of red meat when trying to lower cholesterol. Protect yourself and those you love against heart disease and high cholesterol by eating more fruits and vegetables.

Preparing the ever popular corned beef supper this season can be less damaging to the arteries if you reduce your portion of the fatty corned beef. No need to eliminate it entirely, just include more accompaniments such as fiber-rich cabbage and turnips. Whole grain Irish soda bread can be served to round out a high fiber menu for the St. Patrick's meal.

Fiberlady wonders how many grams of fiber there are in a four leaf clover. No matter. It's the quest to find that four leaf clover that makes all of the difference. If you find one, enjoy the promise of good luck and continue the quest for good health.

by Stephanie Shank aka Fiberlady
High Fiber Health

Childhood Exposure To Second-hand Smoke Has Long-lasting Effects: Fruit Fiber May Help

A new study finds early life exposure to second-hand smoke can produce life-long respiratory problems. The study of 35,000 adult non-smokers in Singapore found that those who lived with a smoker during childhood had more respiratory problems, including chronic cough. Study participants who reported eating more fruit and soy fiber as adults seemed to be protected against some of the negative health effects often associated with early tobacco exposure.

Chronic cough was defined as occurring on most days for at least three months of the year and lasting more than two years in a row. More than 45 percent of the study participants reported having fathers who smoked, and 19 percent reported having mothers who smoked. The researchers found that more smokers in the home during childhood, was linked to a greater incidence of chronic cough, and chronic phlegm.

"Because we had previously found in this Singaporean population data suggesting that a diet high in fruit and soy fiber may reduce the incidence of chronic respiratory symptoms, we decided to study the impact of fiber on problems associated with early tobacco exposure," said NIEHS researcher Stephanie London, M.D. "We actually found that people who ate even a small amount of fruit fiber had less chronic cough related to environmental tobacco smoke."

Study participants who ate more than 7.5 grams of fiber each day had fewer health effects associated with ETS. This is equivalent to eating about two apples a day. Dr. London pointed out that the average weight of the Singapore study participants was 127 lbs. She also added that most Singaporeans get their fiber from fruits, vegetables and soy.

"Fiber may have beneficial effects on the lung," said Dr. London. "It seems to have the ability to reduce blood glucose concentrations, reduce inflammation, and enhance antioxidant processes. All of these may help to protect the lung against environmental insults, such as ETS in childhood. However, the possible benefits of fiber should not lessen the importance of reducing exposure to environmental tobacco smoke."
http://www.newstarget.com/011623.html
High Fiber Health

How Are You Doing With Fiber?

The National Cancer Institute recommends that you increase the amount of fiber in your diet to 20-30 grams of fiber a day. Fiber is found in fruits, vegetables, whole grains, cereals, dried beans, and peas. When shopping, read the food label. Foods that are high infiber contain 5 or more grams of fiber in a serving. Foods that are good sources of fiber contain 2.5 to 5 grams of fiber in a serving. Use the Nutrition Facts section of the food label to campare the dietary fiber content of products before you buy foods. Compare serving sizes when comparing dietary fiber content of foods.

Here's how quickly some simple food choices within a day can add up to at least 20 grams of fiber.

Breakfast choices:
1 oz bran flake cereal.............................4.0
1 medium banana....................................2.4
6 oz orange juice..................................0.5
Lunch choices:
1 sandwich (2 slices whole wheat bread)............3.0
2 cookies (fig bars)...............................2.0
1 large pear, with skin............................6.2
Dinner choices:
spaghetti (1 cup pasta)............................1.1
1 3/4 cup salad (mixed greens with carrots,
broccoli, and kidney beans.........................7.1
Total.............................................26.3
©2006 About, Inc., A part of The New York Times Company.
http://seniorhealth.about.com/library/nutrition/bldoingfiber.htm

High Fiber Health

Fiber and Heart Disease

In the United States, coronary heart disease is a leading cause of death for both men and women. This disease is characterized by a buildup of cholesterol-filled plaque in the coronary arteries - the arteries that feed the heart. This causes them to become hard and narrow, a process referred to as atherosclerosis. Total blockage of a coronary artery produces a heart attack.

High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, the fiber found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings.

Fiber intake has also been linked with the metabolic syndrome, a constellation of factors that increases the chances of developing heart disease and diabetes. These factors include high blood pressure, high insulin levels, excess weight (especially around the abdomen), high levels of triglycerides, the body's main fat-carrying particle, and low levels of HDL (good) cholesterol. Several studies suggest that higher intake of fiber may somehow ward off this increasingly common syndrome.
http://www.hsph.
harvard.edu/nutritionsource/fiber.html
High Fiber Health

Why a High Intake of Fiber is Essential

“A high intake of fiber is essential, not only to prevent constipation but also to help control the absorption of glucose (sugar) and digested fats from the intestine into the circulation,” says Dr. Steve Carroll in his book The Which? Guide to Men’s Health.

“People who eat sufficient fiber are less likely to develop an abnormally high blood cholesterol level and less likely to suffer sudden changes in their blood sugar level, which can cause a variety of unpleasant symptoms such as headaches, dizziness and fatigue.

“High-fiber foods fill you up without adding a lot of calories to your diet. Foods rich in fiber include wholegrain bread and cereal, fresh fruits and vegetables, brown rice and dried beans.”
http://health.learninginfo.org/high-fiber-foods.htm
High Fiber Health

High Fiber Overall Benefits

Fiber benefits health in many ways. For diabetics, fiber has been shown to delay carbohydrate absorption after meals, thereby reducing the speed at which glucose enters the bloodstream. There is a possibility that fiber may reduce the requirement for the amount of insulin or oral medication used, and that it may improve the efficiency of the insulin naturally secreted by the body. Diets high in fiber promote weight loss by giving a feeling of fullness. A certain type of fiber, soluble fiber, absorbs cholesterol in the gut, thereby reducing blood levels of cholesterol and lowering risk for heart disease. Insoluble fiber has been linked to reduced rates of colon and breast cancers. Good sources of fiber include fresh fruits and vegetables, beans and lentils, and whole grain breads, cereals, and crackers.

Note: any increase in dietary fiber must also be accompanied by an increase in water or other fluids.

By Kirstin Grant, MS, RD,CDE
http://www.riversidehealth.org
High Fiber Health

Choose a Variety of Grains Daily

Foods made from grains (like wheat, rice, and oats) help form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health.

Grain products are low in fat, unless fat is added in processing, in preparation, or at the table. Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains.

Eating plenty of whole grains, such as whole wheat bread or oatmeal, as part of the healthy eating patterns described by these guidelines, may help protect you against many chronic diseases. Aim for at least 6 servings of grain products per day - more if you are an older child or teenager, or an adult man, or an active woman - and include several servings of whole grain foods.

http://www.kvbc.com/Global/story.asp?S=259813
High Fiber Health

High Fiber Rocks!

People who count points (and follow the WW plan) go nutty over fiber because it often lowers the point values of foods (which is a VERY good thing!). But fiber is important for so many reasons. It helps you feel full, and it can also help prevent cardiovascular disease and manage your blood sugar levels. So experts say people should ingest about 30 grams of it a day.

Our pal, author and nutrition consultant Lisa R. Young PhD., R.D., adds, "The good news is fiber contains zero calories because we do not digest it. By feeling full we end up eating less over the course of the day...a dieters dream!" So what about high-fiber processed foods that don't "naturally" contain fiber, like ice creams, bars or cookies? Are they as good for us? Says Lisa, "The food industry might say yes, but really they are not. Especially because fruits and veggies are also packed with many other nutrients and phytochemicals."

All in all, though, everyone agrees that fiber, no matter the source (yes, even in that ice cream!), is good for you. Face it. Fiber Rocks!
http://www.hungry-girl.com/askhg/askhgdetails.php?isid=630
High Fiber Health

Fantastic Fiber: Great for Your Heart and Your Waistline

Dietary fiber is well-known for its effects on heart health. A diet rich in fiber helps reduce blood levels of low-density lipoprotein (LDL), or "bad" cholesterol, without reducing levels of high-density lipoprotein (HDL), or "good" cholesterol.

Soluble fiber may a]so he]p regulate blood sugar in people with diabetes; and it aids in weight loss, both because it is filling and because it helps reduce the number of calories that your body absorbs after a meal.

In fact, the United States Department of Agriculture (USDA) has round that women who raise their fiber intake from 12 grains per day to 24 grams daily absorb approximately 90 fewer calories per day from fat and protein, while men who raise their daily fiber intake from 18 to 36 grams absorb almost 130 fewer calories.

With this in mind, how could you go wrong?

http://www.findarticles.com/p/articles/mi_m0FKA/is_5_66/ai_n5992778
High Fiber Health

Study Reveals Fiber Varieties Provide Distinct Health Benefits

* Researchers at INSERM and INRA looked at the dietary records of almost 6,000 men and women, which gave them an insight into the different types of fibre - including soluble and insoluble - consumed by this population.

* Although dietary fibre is widely recommended to improve health, the relationship between fibre sources and heart disease risk factors has been little studied, they said.

* The highest total dietary fibre and non-soluble dietary fibre intakes were associated with a significantly lower risk of overweight as well as blood pressure, cholesterol, triacylglycerols, and homocysteine.

* When compared with insoluble fibre, soluble dietary fibre was less effective, they report in this month's American Journal of Clinical Nutrition (vol 82, no 6, pp1185-1).

* Fibre from cereals was associated with a lower body mass index, blood pressure, and homocysteine concentration.

* Fibre from vegetables also appeared to help lower blood pressure and homocysteine concentration while fruit-derived fibre was associated with a lower waist-to-hip ratio and blood pressure.

* Fiber from dried fruit or nuts and seeds was associated with a lower body mass index, waist-to-hip ratio, and fasting glucose concentrations.

* The findings support fibre's protective role against cardiovascular disease and recommendations for its increased consumption, concluded the researchers.

http://www.newstarget.com/016612.html
High Fiber Health

Why eat fruits and vegetables?

Most of us have heard of colon cancer, sometimes called colorectal cancer. Rectal cancer may be a less familiar term. The rectum, where rectal cancer occurs, is located at the end of the large intestine; it is about 7 inches long. About 1 of 8 deaths from colorectal cancer is due to rectal cancer. Some, but not all, studies of colon cancer have found that high fiber diets reduce risk. Do high fiber diets reduce risk of rectal cancer?

Researchers from the University of Utah examined 952 people with rectal cancer and compared them to 1,205 people without rectal cancer. Subjects were asked to recall their diet two years before the start of the study, which, for the people with cancer, was two years before their cancer was diagnosed. Fruit, vegetables, and whole-grains were associated with a reduced risk of developing rectal cancer. High intakes of dietary fiber also reduced the risk of cancer. While some may question whether a person's diet two years before they are diagnosed with cancer reflects their lifetime diet, these results are consistent with other studies of colorectal cancer that show that diets high in vegetables and fruits can help to protect against this disease.

Vegetarian Journal, by Reed Mangels
http://www.findarticles.com/p/articles/mi_m0FDE/is_3_23/ai_n6140639
High Fiber Health

High Fiber Foods

High fiber foods have been medically proven to offer multiple benefits.

First and foremost, high fiber foods are enormously beneficial for both intestines and the cardiovascular system. Foods and supplements high in fiber help move food through the intestinal track in a safe and timely manner. In this process, the risk for intestinal cancer is dramatically reduced. Symptoms from other intestinal conditions like irritable bowel syndrome, constipation, and other digestive problems may be alleviated as well. Foods that are high in fiber also absorb "bad" cholesterol, which might otherwise be lodged in the body as arterial deposits, and lead to heart attack and other cardiovascular conditions.

Further, high fiber foods can help people manage their weight in a safe and effective way. Fiber-rich foods make you feel full longer, and as a result, hunger pangs and desires for easy, non-nutritious snacks are reduced. There is also evidence that high fiber foods help control glucose levels, which is obviously beneficial for diabetics, and also for those who have obesity problems stemming from sugar rush/crash cycles.

Beyond weight management, there may be other cosmetic pay-offs as well. A body clean of internal impurities is often reflected in clear, radiant skin and shining, healthy hair. And, for people that suffer from pronounced body odor as a result of internal blockage, people that regularly eat high fiber foods may discover that their perspiration and sweat may, in time, have a more natural, less offensive odor.
by Blaire Chandler-Wilcox
http://www.articleinsider.com/article/191545
High Fiber Health

High-Fiber Diet's Side Effects

A high-fiber eating plan is important to your health, but fiber can have side effects, including intestinal bloating and gas. These often result not only from what you eat, but how quickly you eat.

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.

Foods that can cause gas and bloating include:

* Fructose in fruit, honey and soft drinks

* Sugar alcohols found in sugar-free gums and mints

* Foods in the cabbage family

The good news is you don't have to avoid these foods. Making a few adjustments to your diet and the way you eat should help.
http://www.wesh.com/health/4891168/detail.html
High Fiber Health