Eating Fiber Helps Fight Disease, Control Weight

If only the current low-carbohydrate craze would give way to a fiber fixation, nutrition experts would be happier.

And Americans would be healthier, they say.

But bulking up fiber's reputation is about as difficult as selling the public on eating more barley — a half cup cooked has 6.8 grams of fiber, by the way.

While eating more fiber may be great advice, most people find it difficult to follow.

Foods high in fiber are harder to eat than those with lesser amounts. A burger can be eaten with one hand as we work or drive. Spinach salad, on the other hand, while a great source of fiber, takes some time and attention. But diets high in fiber have stood the test of time and continue to be recommended by most health experts. Research suggests that fiber may prevent heart disease, diabetes, some forms of cancer and obesity.
By Marsha Hilgeford
http://seattletimes.nwsource.com/html/health/2001974232_healthfiber11.html
High Fiber Health

High Fiber Foods Squash Cravings

Today is the first day of spring, the vernal equinox. Vernal translates as vigorous and fresh. Fiberlady places high value on a high fiber diet that will undoubtedly make you feel renewed and refreshed. Put some spring in your step. There are countless ways to season your life and stir your health. Start by eating more high fiber foods like squash...winter or summer.

There is an amazing variety of squash in a broad range of textures and tastes. Summer squash and winter squash are both fruits of the gourd family. Summer squash is available all winter, but of the best quality between May and July; winter squash appears in the produce departments in the late summer, fall and winter.

Summer or winter, squash are an excellent source of fiber. Fiberlady will remind you how fiber absorbs water and adds bulk which creates an efficient system for quickly cleaning the body of waste. This helps to speed cancer-causing toxins out of the digestive system. The fiber-rich content of squash may be helpful for reducing the discomfort of irritable bowel syndrome due to constipation or diarrhea. High fiber foods tone up your intestines which helps prevent diverticulitis.

There are as many health benefits to eating high fiber foods as there are varieties of squash. So don't squash your cravings, indulge in the delicious and nutritious flavor that squash has to offer. And remember, no matter what the season, go for the high fiber reason.
High Fiber Health

Eat Low-Carb While Increasing Fiber Intake

Don't let a low-carb diet blind you to the benefits of good carbohydrates such as fiber. A high-fiber diet may reduce your risk of a number of health problems, including diabetes, coronary artery disease, high cholesterol, obesity, and some gastrointestinal disorders, says an article in the June issue of the Mayo Clinic Women's HealthSource.

The article suggests the following ways for you to increase fiber in your diet:

* Eat high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.
* Add bran cereal or unprocessed bran when you're making foods such as breads, cakes, muffins, meatloaf, and cookies.
* Eat whole-grain bread instead of white bread. Select breads made with 100 percent whole-wheat flour. Substitute whole-wheat flour for half or all of the white flour in baking recipes.
* Use whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta, and bulgur. Add canned kidney beans, garbanzos, and other beans to canned soups or salads.
* Choose high-fiber snacks such as fresh and dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.
* Add barley to soups and stews.
* And eat lots of fruits and vegetables.
by Robert Preidt
http://www.centralbap.com/news/healthscout?id=519544
High Fiber Health

Stock Up On High Fiber Foods

That bowl of bran may do much more than keep you regular, according to research recently published in the Journal of the American Medical Association. The study, involving more than 3,500 participants over 65, found that those who got fibre from food sources including breads and cereals were 21 per cent less likely to develop cardiovascular disease than those who chose to consume less of these high-fibre foods. Previous studies focussed on fibre and artery health have involved younger age groups.

There are more reasons to stock up too. Fibre from whole grain breads and cereals may also have positive effects on blood cholesterol levels, blood sugar regulation, blood pressure readings and even decrease the risk of developing dangerous blood clots.
http://en.50plus.com/display.cfm?documentID=5779&CabinetID=323&LibraryID=106
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High Fiber Diet Is The Smart Way To Eat

The low-carb craze is everywhere, but the truth is, there are good carbs and bad carbs. Fiber ranks among the good ones. A high-fiber diet may reduce your risk of diabetes, some gastrointestinal disorders, high cholesterol, coronary artery disease and obesity.

The June issue of Mayo Clinic Women's HealthSource suggests ways to increase fiber in your diet:

Eat a high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.

Add bran cereal or unprocessed bran when making foods such as meatloaf, breads, muffins, cakes and cookies.

Choose whole-grain bread instead of white bread. Look for breads made with 100 percent whole-wheat flour.

Substitute whole-wheat flour for half or all of the white flour when baking.

Experiment with whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta and bulgur.

Try adding canned kidney beans, garbanzos and other beans to canned soups or salads.

Eat snacks that are high in fiber, such as fresh and dried fruits, raw vegetables, low-fat popcorn and whole-grain crackers.

Add barley to soups and stews.

Eat generous quantities of vegetables and fruits.
http://www.news-medical.net/?id=2390
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High Fiber Food

Flax seed is the best high fiber food, providing the greatest level (26%) of high quality dietary fiber of any food.

~ Flax seed is 14% highly beneficial soluble fiber, and 12% high quality insoluble fiber, which is also needed in the diet.

~ Flax seed is the best choice as a fiber supplement for those pursuing a healthy high fiber diet.

~ The high fiber of flax seed cleans the intestines and improves the ease & volume of bowel elimination (better than psyllium seeds) -- people love this benefit!

~ The mucilage, the unique soluble fiber in flaxseed, absorbs moisture and becomes very mucilagenous. When you drink plenty of pure water with it, this soft gentle fiber is both soothing and cleansing to the digestive tract, especially the intestinal walls.

~ The soluble fiber of flax can make bowel elimination easier while increasing its volume, and reduce irritation at the same time, even for people with "irritable bowel" or problems with diverticuli.

~ The insoluble fiber in flax exercises the bowel muscles as it helps broom out debris from the colon and provides bulk for the formation of feces.

~ Also, this special dietary fiber in flax gently cleans excess mucus and other debris from the small intestine, improving absorption.

~ Pregnant women can enjoy the benefit of easier bowel movement safely with the high fiber supplement of flax seed, and it provides them great nutrition -- the crucial Omega 3 fatty acids, plus high quality protein and many vitamins, minerals, enzymes and antioxidants.

~ Natural health experts have long said that illness, death and "old-age" begin in the colon. It is VERY important to improve things there with food high in fiber.

~ The high fiber of flax also lowers cholesterol (better than oat bran), and moves other fats along, lessening their absorption. Thus flax seed helps with managing both cholesterol and triglycerides.

~ By satisfying hunger with few calories and with it's ability to reduce absorption of fats, flax seed is very helpful with weight reduction and control. It is the perfect food for a fiber trimming process to become "fiber thin".
by Jonathon Miller
http://www.flaxfood.com/fiber.htm
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High-Fiber, Low-Fat Diet Benefits Kids’ Heart Health

Overweight children kept on a “nutritious” diet and encouraged to exercise during a two-week period showed a dramatic reduction in cholesterol and insulin levels, according to a study presented last week at the American Heart Association’s annual conference.

The children, aged 9 to 15, were kept on high-fiber, low-fat and low-cholesterol diets, rich in fruit, vegetables and whole grains, with moderate amounts of lean protein.

After two weeks, total cholesterol levels fell on average 21 percent, while LDL (bad) cholesterol dropped 25 percent, said researchers from the University of California. Insulin levels also decreased around 30 percent.

The scientists, led by Dr James Barnard, claimed their study demonstrates that simple changes in diet and exercise, even after a very short period, can have significant protective effects against heart disease.

"We've known for a long time that obesity is related to the development of heart disease, but we really didn't know why. That's partly because for years scientists thought fat tissue was dormant, just a storage tank for excess calories. Now we know it's actually an endocrine organ, a very active factory that pumps out chemicals that stimulate the growth of plaque," said Dr Barnard.

He added that simple lifestyle changes can have beneficial results, and that children “didn't need to lose a lot of weight before reaping remarkable rewards for their hearts.”
by Lorraine Heller
http://www.foodnavigator-usa.com/news/ng.asp?n=66282-cholesterol-heart-health-obesity
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A High-Fiber Diet Can Improve Your Mood

A recent study by a British University shows that people who eat a high-fiber diet are less depressed and sleep better than those who don't. The researchers believe that good nutrition improves brain function.

Research also confirms that people who eat high-fiber diets weigh less than those who don't. This is not surprising. High-fiber foods take longer to digest so you stay full for longer.

Even though there is no Recommended Daily Allowance (RDA) for fiber, experts believe that 20-35 grams per day is adequate. (The average American consumes about 12 grams per day.)

Most foods that are high in fiber are good for weight loss. Eat plenty of fruit and vegetables, brown rice, oats, oatbran, pulses, wholegrain breads and cereals, corn and wheatgerm.

Add fiber gradually to your diet. Give your body time to adjust. As you increase your fiber intake, increase your fluid intake to make sure the fiber passes through your system.
http://www.annecollins.com/Weight_Loss/high-fiber-diet.htm
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Fiber: Make It Count for Kids

Consuming adequate amounts of fiber is important to everyone's health. When it comes to children, how much fiber is enough?

Following are fiber recommendations per day according to the Dietary Reference Intakes (DRIs).

* Children 1 to 3 years, 19 grams a day
* Children 4 to 6 years, 25 grams a day
* Boys 9 to 13 years, 31 grams a day
* Girls 9 to 13 years, 26 grams a day.

For young children, good fiber choices include fruits and vegetables along with whole-grain cereals. As children get older, add beans, nuts and more whole grains to their eating plans.

Introducing your children to fiber at an early age will help lay the groundwork for their lifelong healthy eating habits.
Produced by ADA's Public Relations Team
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Comparisons of Dietary Fiber Intake Among 4- to 10-Year-Old Children

Children who increase their intake of high-fiber food can reduce their risk of future chronic disease.

Using 24-hour dietary recalls and 1-day food records, this study assessed the amount of nutrients and the food group choices of children who did and did not meet the recommendations of the "age +5" rule. The age +5 rule recommends that the amount of daily fiber that a child consumes should equal their age plus an additional 5 grams of fiber. The study sample data on 603 children between the ages of 4 and 6 years and 782 children between the ages of 7 and 10 years were supplied by the 1989-1991 U.S. Department of Agriculture Continuing Survey of Food Intakes by Individuals.

Only 45 percent of 4- to 6-year-olds and 32 percent of 7- to 10-year-olds met the age +5 rule of daily fiber consumption. Children who met the age +5 rule ate significantly more high- and low-fiber breads and cereals, fruits, vegetables, legumes, nuts, and seeds. The children who chose foods with a low fiber content had consumed more fat and cholesterol to maintain high energy levels. However, the children who met the age +5 rule consumed considerable amounts of dietary fiber, vitamins A and E, folate, magnesium, and iron and therefore did not feel compelled to consume low-fiber, high-fat cholesterol-laden foods. The study found that the majority of children ate foods low in dietary fiber, which could put them at risk for future chronic diseases. By offering fiber-rich foods to children, parents and school food service personnel may increase children's acceptance and consumption of these types of food.
J.S. Hampl, et al. Journal of the American Dietetic Association
http://odphp.osophs.dhhs.gov/PUBS/prevrpt/99winpr/win99lit.html
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Healthy Breakfast Includes High-Fiber

A healthy breakfast that includes high-fiber cereal, fruit and milk can help you lose weight and fend off diabetes, heart disease, and stroke, says an article in the Harvard Men`s Health Watch. The article noted that research suggests that people who eat breakfast are leaner than those who skip breakfast. One study found that people who did without breakfast were at four times greater risk of obesity compared to those who started the day off right.

High-fiber cereals are essential to breakfast`s health benefits. Cereals should have at least six grams of fiber per serving but should have less than 10 grams of sugar per serving. Eat high-fiber cereal with nonfat milk and bananas, berries or apple slices, the article suggested.

Other healthy breakfast choices include whole-grain or pumpernickel breads and trans-fat free soft margarine or cholesterol-lowering spreads containing plant stanols. While you don`t need to eliminate eggs altogether, it`s best to limit them to the occasional brunch, the article said.

Other breakfast foods, such as bacon, hash browns and croissants have far too much fat or salt and should be avoided, the researchers said in the February story.

Of course, taste has a lot to do with how well an individual sticks to a particular breakfast, so the experts suggest trying out different foods to find out which offers you the most enjoyable -- and healthy -- morning meal.
Source: (www.paktribune.com)
http://www.telmedpak.com/homenews.asp?a=5725
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Fiber: The Good Carbohydrate

Tips For Eating More Fiber

* Whole grain breads and cereals contain important trace minerals such as zinc and magnesium used to make muscle tissue.
* Beans, aside from containing soluble fiber, contribute protein, trace minerals and iron. Try dishes like minestrone or split pea soup for lunch or dinner. Or try tossing some garbanzo or kidney beans on a salad.
* Popcorn is a terrific high fiber, low fat snack for late night T.V. marathons.
* Burger wheat or couscous is a good change from standard starch side dishes.
* Bagged salads have taken much of the drudgery out of washing, shredding and preparing salads. No more decaying heads of lettuce to throw out!
* Try keeping raisins at your desk for a "sugar fix" in the afternoon.
* Blend a breakfast shake with non-fat yogurt, milk, strawberries and banana. This you can take on the road with and sip while commuting to work.
* On the way home from work, nosh on an apple or banana. You won't be as hungry when you walk through the front door and you will make wiser choices at dinner.
* Try the recipes on the high fiber cereal boxes. You can freeze muffins and take them to work for breakfast.
Nancy Bennett, M.S., R.D.
http://www.spineuniverse.com/displayarticle.php/article1134.html
High Fiber Health

Whole Grains and Fiber

A food is legally considered a whole-grain product if one or more whole grains (like whole-wheat flour, whole oats, etc.) make up at least 51 percent of the product by weight.

However, when you compare bread, cereal or other grain-based products, you may be looking at one that is 51 percent whole grain and another that is 80 percent whole grain. Since whole grain ingredients generally contain about twice the fiber of refined grains, the difference in percentage of whole grains will significantly affect the fiber content of the final product.

The whole grain or grains used also impact the total amount and types of fiber in the product. Oats, wheat, rye and barley have different qualities. Finally, products will vary in fiber content if other fiber-rich ingredients, like bran, wheat germ, nuts, seeds and dried fruit, are added.
Karen Collins, MS, RD, CDN
http://sheknows.com/about/look/3862.htm
High Fiber Health

Cholesterol, Fiber and Oat Bran

Dietary fiber is the term for several materials in the parts of plants that your body can't digest. Fruits, vegetables, whole-grain foods, beans and legumes are all good sources of dietary fiber. Fiber is classified as soluble or insoluble. The American Heart Association Eating Plan suggests that you eat foods high in both types of fiber.

When regularly eaten as part of a diet low in saturated fat and cholesterol, soluble fiber has been shown to help lower blood cholesterol. Foods high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Insoluble fiber doesn't seem to help lower blood cholesterol. But it's an important aid in normal bowel function. Foods high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin.

Many commercial oat bran and wheat bran products (muffins, chips, waffles) actually contain very little bran. They may also be high in sodium, total fat and saturated fat. We recommend reading the labels on all packaged foods.
http://www.americanheart.org/presenter.jhtml?identifier=4494
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.
http://
www.findarticles.com/p/articles/mi_m3289/is_5_173/ai_n6035312
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High Fiber Reduces Gallstone Risk

A study reveals that high fiber intake can protect women against gallstones.
Previous research from a team at Harvard Medical School has shown that vegetable protein blocks the formation of painful gallstones which otherwise have to be removed by surgery. In a new study, they followed up nearly 70,000 women since 1984, having them complete food frequency questionnaires.

Nearly one in ten had undergone gallbladder removal by 2000. Those who consumed the most fiber were 13 per cent less likely to have gall bladder products than those consuming the least. The effects were even more marked for those eating high levels of insoluble fiber, as found in whole wheat products. There are many other health benefits from a high fiber diet - so it's worth making sure you get plenty of fresh fruit and vegetables, and whole grains.
American Journal of Gastroenterology July 2004
http://www.healthandage.com/
High Fiber Health