High Fiber Menus Throughout the Holidays with the Glycemic Index

And what do you want for Christmas this year, asks Fiberlady? GI? GI Joe? Sorry, but I cannot consciously support the military-industrial complex by purchasing idols of warmongers for children to reenact their misplaced power. Okay, go ahead. Tell Santa.

The only GI that I can conscientiously promote is the Glycemic Index otherwise known as the GI. Originally used to manage diabetes, the theory behind the Glycemic Index is simply to reduce insulin-related problems by identifying and monitoring foods that have the greatest effect on your blood sugar.

If you want to learn (it's as easy as buttering a carrot bran muffin), here's how it works. The Glycemic Index system ranks foods from 0 (good) to 100 (not so good) according to the effect on blood sugar levels after eating. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body, keeping blood sugar levels fairly tame. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels quickly surge.

Here's a simple comparison. White bread (GI=70), not a high fiber food by any means, is digested almost immediately to glucose, causing blood sugar to spike rapidly. Brown rice (GI=59), however, is digested more slowly, causing a lower and more subtle change in blood sugar. Once more. By eating a cup of All Bran cereal (GI=51), your blood sugar level will sustain you longer than a cup of corn flakes (GI=83). The numbers say it all. Corn Flakes brings up your blood sugar faster than All Bran. When blood sugar rises and falls rapidly, the body is stimulated to eat again. What? Never during the holidays.

During the holiday season you need to be particularly aware of a high fiber diet of which many are low to intermediate-GI foods. Otherwise you will be seeking a serious weigh loss plan in the new year from overeating refined and processed foods, i.e. cakes, pies, cookies.

To stave off the indulgences, eat low-GI foods such as beans, vegetables, fruits and certain whole-grains. These choices also effect the amount of fat absorbed in the body, and less calories to burn off. You stay full and away from that beckoning buffet! Fiberlady reminds you that they don't call it the holiday spread for nothing.

High fiber foods are crucial when balancing a low glycemic diet. Your blood sugar will maintain a slow, even rate so you can ease your way through holiday gatherings without too many ups and downs. You really can't fumble this balancing act because high fiber foods provide the perfect safety net on the Glycemic Index. It might be enough reason to bring GI Joe home for the holidays.

By Stephanie Shank a.k.a. Fiberlady
High-Fiber-Health

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.

Vegetarian Journal, March-April, 2004 by Reed Mangels
http://www.findarticles.com/p/articles/mi_m0FDE/is_2_23/ai_n6021651

High-Fiber-Health

Benefits of Flax seed in Heart Disease and Cholesterol Lowering

Its high content of alpha linolenic acids has made the ancient flax seed become our modern miracle food. Alpha linolenic acid is a type of omega 3 fatty acid, similar to those found in fish such as salmon. Benefits of flax seed as shown in many studies include lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other benefits show that flax seed may also help lower blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the chance of a heart attack.

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type phytoestrogen (antioxidant) and also provides fiber. Researches reveal that lignan in flax seed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recent studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Moderately include flax seed in your diet. Indeed, a lot of food products contain flax seed such as bread, cereal and bakery goods. Bakers may use flax seed flour or include flax seed in baking.
by Gloria Tsang R.D.

http://www.healthcastle.com/flax.shtml

High-Fiber-Health

Fiber - Importance in Your Diet

Fiber, roughage, bran, plant bulk ... whatever you call it, we know it's important to health. Dietary fiber has been shown to protect us from heart disease, bowel disease, including constipation and diverticulosis, and obesity. It may also help to reduce blood sugar levels in people with diabetes.

You should eat between 25 and 30 grams of fiber each day to gain these health benefits. Most Americans consume only 10 to 12 grams a day. A few small changes could help alter that dramatically.

Fiber is found only in plant foods. Fruits and vegetables are a good source of fiber, especially if you eat them fresh with the skin on. Fiber is also found in whole-grain breads and cereals. You must read the ingredient list on the food label to make sure it says "whole grain". Otherwise, you may be consuming brown coloring without any additional fiber.

Beans and other legumes are an excellent and inexpensive source of fiber. Food labels also list fiber content. Foods with more than 4 grams of fiber are considered to be good sources.

The easiest way for most of us to get more fiber in our diets is to eat a high-fiber cereal for breakfast each morning. Products such as Fiber One and All Bran provide up to 13 grams of fiber in a single serving. If they aren't tasty enough, you can always combine them with your favorite cereal.

http://www.baptistonline.org/health/library/nutr4824.asp
High-Fiber-Health

Friendly fiber - brown rice consumption boosts fiber intake

The next time you decide to break your low-fat diet by having a Chinese dinner with all the trimmings at Chew Sum Fat, you could at least attempt to increase your nutritional intake. Talk the server into letting you substitute brown rice for white. Your fortune cookie could read: "You will boost your fiber intake by more than 200 percent." Ancient Chinese secret? Naw, it's just that brown rice is the whole grain, so it still contains its fiber-rich bran--and more B vitamins too.
Copyright 2003 Primedia Intertec, a Primedia Company.
http://www.findarticles.com/p/articles/mi_m0FKA/is_4_65/ai_98921144

High-Fiber-Health

Diet High In Carbs & Low In Fiber Increases Risk Of Type 2 Diabetes

Harvard researchers prospectively examined the association between glycemic index, glycemic load, and dietary fiber and the risk of type 2 diabetes.

Since increasing evidence suggests an important role of carbohydrate quality in the development of type 2 diabetes, in 1991 Harvard researchers prospectively examined the association between glycemic index, glycemic load, and dietary fiber and the risk of type 2 diabetes in 91249 young women who completed a semiquantitative food-frequency questionnaire that assessed dietary intake. The women were followed for 8 years for the development of incident type 2 diabetes, and dietary information was updated in 1995.

They identified 741 incident cases of confirmed type 2 diabetes during 8 years (716 300 person-years) of follow-up. After adjustment for age, body mass index, family history of diabetes, and other potential confounders, glycemic index was significantly associated with an increased risk of diabetes (multivariate relative risks for quintiles 1-5, respectively: 1, 1.15, 1.07, 1.27, and 1.59; P for trend equals 0.001). Conversely, cereal fiber intake was associated with a decreased risk of diabetes (multivariate relative risks for quintiles 1-5, respectively: 1, 0.85, 0.87, 0.82, and 0.64; P for trend = 0.004). Glycemic load was not significantly associated with risk in the overall cohort (multivariate relative risks for quintiles 1-5, respectively: 1, 1.31, 1.20, 1.14, and 1.33; P for trend equals 0.21).

The researchers concluded: "A diet high in rapidly absorbed carbohydrates and low in cereal fiber is associated with an increased risk of type 2 diabetes."

American Journal of Clinical Nutrition, Vol. 80, No. 2, 348-356, August 2004
http://natamcancer.org/page26.html
High-Fiber-Health

The Gift of Fiber

A few simple changes to your holiday cooking and baking can make a big difference in your family's health. Adding fiber to foods can lower cholesterol levels, prevent gastrointestinal disorders, forestall coronary artery disease, and reduce obesity and the risk of diabetes. Guidelines recommend 30-35 grams total dietary fiber daily. Here are some easy ways to increase the fiber in your meals.

* Eat high-fiber cereal or add unprocessed bran to your regular breakfast cereal.

* Use bran when making meatloaf, bread, muffins, cake or cookies.

* Use whole-grain breads made with 100 percent whole-wheat flour.

* Substitute whole-wheat flour for half of regular flour in baking.

* Use brown rice, barley, whole-wheat pasta, and bulgur.

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

* Add kidney or garbanzo beans to canned soups and salads.

* Use barley in soups and stews.

copyright 2004 Saturday Evening Post Society
http://www.findarticles.com/p/articles/mi_m1189/is_6_276/ai_n6258446
High-Fiber-Health

Flaxseed: As Good As It Gets

Flax could be the treasure at the end of your search for the perfect high fiber food. Flax is an oil seed productively grown in rich river valleys throughout the world. It has by far the highest amount of dietary fiber of any healthy foods. It offers soluble and insoluble fiber, a whopping 26%. One ounce of flaxseed provides 32% of the USDA's Reference Daily Intake of fiber.

Not only is flax a high fiber food, it also has protein, vitamins and minerals, and lignans. Since you're wondering, lignans are plant fibers with phytonutrients and antioxidants found in such high fiber foods such as soybeans, broccoli, some berries and pumpkin seeds.

Flax has the highest amount of lignans than other foods, about 100 to 400 times more. Neither wheat bran, rye, soybeans nor oats can compare with the amount of lignan found in flaxseeds.

High fiber friends, beware! Flax oil does not have the fiber benefit that the ground seed supplies.

The benefits of fiber from flax are only available in ground flaxseed. The body cannot get the necessary lignans and alpha linolenic acids from the indigestible unground flaxseed. It must be ground before it is consumed using a coffee grinder or blender.

It is recommended taking flaxseed twice a day. Mix ground flaxseed with your favorite beverage. It takes no time at all and will supply you with the high fiber count of 10 grams of fiber.

But this isn't the only way to have your flax. You can add ground flaxseed to bread, biscuits, muffins, cookies, cakes, waffles, or pancakes. Kids can use it as a topping on yogurt or ice cream. Try it sprinkled on pizza...they'll love it.

Another good reason to include flaxseed in your high fiber health regime is because of its high amount of alpha linolenic acid (ALA), a type of omega-3 fatty acid.

Flax's high fiber content makes it nature's lubricant and helps to prevent constipation and promotes good colon health. It absorbs and transports fats along the digestive tract at a quicker pace. Your weight is managed because of the fullness flax provides when consumed. It even promotes healthy hair and skin.

Today, flax is experiencing an amazing revival among nutritionists, health-minded folk and savvy cooks. If you want a high fiber food that does it all, flax is as good as it gets.

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

High Fiber Health Throughout the Holidays With The Glycemic Index

And what do you want for Christmas this year, asks Fiberlady? GI? GI Joe? Sorry, but I cannot consciously support the military-industrial complex by purchasing idols of warmongers for children to reenact their misplaced power. Okay, go ahead. Tell Santa.

The only GI that I can conscientiously promote is the Glycemic Index otherwise known as the GI. Originally used to manage diabetes, the theory behind the Glycemic Index is simply to reduce insulin-related problems by identifying and monitoring foods that have the greatest effect on your blood sugar.

If you want to learn (it's as easy as buttering a carrot bran muffin), here's how it works. The Glycemic Index system ranks foods from 0 (good) to 100 (not so good) according to the effect on blood sugar levels after eating. Low-GI foods (less than 55) produce a gradual rise in blood sugar that's easy on the body, keeping blood sugar levels fairly tame. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI numbers (more than 70) make blood sugar as well as insulin levels quickly surge.

A GI value tells you only how rapidly a particular carbohydrate turns into glucose. It doesn't tell you how much of that carbohydrate is in a serving of a particular food. Adding protein and/or fat or increasing acidity may alter the GI of any given carbohydrate-laden food.

Here's a simple comparison. White bread (GI=70), not a high fiber food by any means, is digested almost immediately to glucose, causing blood sugar to spike rapidly. Brown rice(GI=59), however, is digested more slowly, causing a lower and more subtle change in blood sugar. Once more. By eating a cup of All Bran cereal (GI=51), your blood sugar level will sustain you longer than a cup of corn flakes (GI=83). The numbers say it all. Corn Flakes brings up your blood sugar faster than All Bran. When blood sugar rises and falls rapidly, the body is stimulated to eat again. What? Never during the holidays.

During the holiday season you need to be particularly aware of a high fiber diet of which many are low to intermediate-GI foods. Otherwise you will be seeking a serious weigh loss plan in the new year from overeating refined and processed foods, i.e. cakes, pies, cookies.

To stave off the indulgences, eat low-GI foods such as beans, vegetables, fruits and certain whole-grains. These choices also effect the amount of fat absorbed in the body, and less calories to burn off. You stay full and away from that beckoning buffet! Fiberlady reminds you that they don't call it the holiday spread for nothing.

High fiber foods are crucial when balancing a low glycemic diet. Your blood sugar will maintain a slow, even rate so you can ease your way through holiday gatherings without too many ups and downs. You really can't fumble this balancing act because high fiber foods provide the perfect safety net on the Glycemic Index. It might be enough reason to bring GI Joe home for the holidays.

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

How much fiber is enough?

Most health organizations agree that adults should consume between 20 and 35 grams of dietary fiber each day. If, like many Americans, you have not been consuming enough fiber, it is probably best to gradually increase your intake. This should eliminate minor problems some people experience with a rapid increase in fiber intake, including stomach and intestinal discomfort and gas.

With a little planning, it is easy to reach your dietary fiber intake goal. The dietary fiber content of packaged foods is listed on the Nutrition Facts Panel. By taking a minute to read food labels, you can begin to make good dietary fiber choices. Adding a serving of red kidney beans (half cup) to your chili adds 6.5 grams of fiber. A wheat bran-rich cereal can provide as much as 15 grams of fiber per serving whereas other cereals (although nutritionally beneficial in other ways) may provide less than one gram of fiber per serving. If you do not enjoy high-fiber choices, mixing a high-fiber cereal with a low-fiber cereal is one way to get some of the benefits of both.

http://www.ific.org/foodinsight/1999/ma/fiberfi299.cfm
High Fiber Health

High Fiber Foods: How To Head Off Holiday Indulgences

Everybody knows this one. That nasty burning feeling in your throat after you unwisely devour just one more helping of Grandma Betty's double layer praline pumpkin chiffon pie. Indigestion is what most people know as heartburn. Burping, bloating and gas are all typical and socially challenging symptoms of common indigestion.

Don't think you have to avoid friends and family. Simply eat early, eat less, and stay away from foods that are the culprits of your discomfort. A fiber rich diet that includes soluble and insoluble fibers like vegetables, legumes, whole grains is a mainstay for subduing holiday overeating.

Including high fiber foods, not only during your holiday meals but in your everyday menus, is your strongest bet for improving your digestion and general health. Fiber not only reduces your risk for certain diseases and conditions such as high cholesterol, diabetes, heart disease and colon cancer, but your body is better able to detoxify all that you dump into it. There is less stress on your immune system.

Fiber’s greatest (and longest, if you are measuring your colon) benefit is assisting your 30-foot digestive system in improving its speed and efficiency. By speeding up the digestive process, constipation becomes a word less uttered. Naturally, sticking to a high fiber diet has many more substantial health benefits.

For starters, high fiber foods soak up fats. You eliminate most fiber without it being totally digested or absorbed into your bloodstream. That means no calories. Your high fiber meal soaks up water like a sponge and gives you that "full" feeling. While your intestines roll merrily along, the soluble fiber is truly curbing your appetite as your stomach slows down its emptying time. Your digestive system has more needed time to absorb the good nutrients from the fiber-rich food you just ate.

Fiber also binds with some carbohydrates to slow down their rate of absorption and digestion. If you suffer much from mood and energy swings, a high fiber diet around the holidays will keep your blood sugar level more balanced. This might just help you tolerate listening to Uncle Harry's fishing stories again this season.

Stephanie Shank
High Fiber Health

10 Easy Ways to Boost Your Daily Fiber

1. Consume whole fruits and vegetables instead of juice. The peels on apples and the white pith on oranges are rich sources of fiber, as are potato skins.

2. Cut back on refined foods. "Enriched flour" means the product was originally impoverished. In many refined foods, the fiber-containing parts have been removed.

3. Try a daily yogurt smoothie (See School-ade) made in the blender with a couple handfuls of fresh fruits, such as strawberries, bananas, papaya, blueberries, and pears. Blend in a heaping tablespoon of psyllium husks. Drink it quickly before it gels.

4. Snack on dried fruits, such as apricots, figs, prunes, and raisins.

5. Use whole grains instead of white. White bread and white rice have had the fiber processed out of them. (This is why white bread and white rice have a reputation for being constipating.) Instead use whole grains: bread made with whole wheat flour, whole grain cereals that contain wheat bran or oat bran, whole grain cornmeal, wheat germ, and barley. Instead of white rice, use brown or wild rice.

6. Be a bean freak. Nearly all varieties of beans are a rich source of fiber, especially kidney beans, which can be served in many forms, such as in salads, soups, bean burritos, or chili.

7. Dip it. A chickpea dip (i.e. hummus) is nutritious and fiber-rich.

8. Choose a high-fiber cereal. If you find that high-fiber cereals are not the most palatable, try mixing a couple of tablespoons of All-Bran or psyllium husks with your favorite cereal to boost the fiber content. Add lots of milk, rice beverage, or juice and enjoy.

9. Choose your lettuce wisely. Iceberg lettuce is useless as a source of fiber and any other nutrients. Spinach and romaine lettuce are healthier choices.

10. Fresh fruits have more fiber than canned fruits because much of the fiber is in the peel, which is usually removed in processing.

Article Source
High Fiber Health

Dietary Fiber Does Help Prevent Colon Cancer

Colon cancer takes the lives of more than 28,540 American men each year, and it kills nearly as many women, placing it second only to lung cancer on the list of cancer killers. New studies show that dietary fiber, previously thought to not aid against colon cancer, has a large role in preventing it, according to the August issue of the Harvard Men's Health Watch from Harvard Medical School.

Many studies have shown other benefits of fiber as well, such as reducing the risk of diabetes, intestinal problems, and heart disease. A Harvard study, for example, found that over six years, the men who ate the most fiber (averaging 28.9 grams a day) had 41% fewer heart attacks compared with the men who ate the least. Scientists have also linked a high-fiber diet to a 42% reduction in the risk of diverticulosis. That's a big benefit, since half of all Americans over age 60 have this intestinal condition.

The Institutes of Medicine have set new daily fiber intake targets for men at 38 grams for those under 50 and 30 grams for men over 50. That's more than twice the amount in the average diet, but if the scientists are right, eating that much fiber could reduce the risk of colon cancer by 40%, reports the Harvard Men's Health Watch.

"You stand to gain a lot from dietary fiber, but to get all these benefits, you need to eat a good mix of high-fiber foods," says Dr. Harvey Simon, editor in chief of the Harvard Men's Health Watch. Fiber is found in abundance in vegetable products such as the bran of whole grains, the leaves and stems of plants, and nuts, seeds, fruits, and vegetables.

Christine Junge of Harvard Health Publications
Article Source

High Fiber Health

Blood pressure rising? Eat more fiber

Eating a high-fiber diet can lower high blood pressure and even improve healthy blood pressure levels, say Tulane University researchers in a study published in the March 2005 issue of the Journal of Hypertension.

"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 healthy effect on their blood pressure," says Seamus Whelton, lead author and a medical student at the Tulane University School of Medicine. "Analyzing a large number of studies lends strength to the conclusions of clinical trials that involved too few participants to show an effect of dietary fiber on blood pressure."

The data represented 1,477 adult study participants. People who ate 7.2 to 18.9 grams of fiber a day experienced a reduction in both systolic and diastolic blood pressure. Studies that continued for eight or more weeks also showed significant reductions in blood pressure.

The researchers recommend that people add fruits and vegetables to their diets in order to increase dietary fiber intake. People can also get dietary fiber in pill form, Whelton says.

"Other lifestyle changes can also help reduce blood pressure," Whelton added. He encourages people with high blood pressure to talk with their physician about lifestyle changes, including diet and exercise habits.

Whelton and his team called for further research into the role dietary fiber can play in reducing blood pressure.
Article Source
High Fiber Health

Fiber: A help during the holidays

Although it’s part of a healthy diet, most
Americans skimp on the recommended daily
amount of 30 grams of fiber. But realize that
fiber also goes a long way in helping keep
weight in check. Think about fiber’s positive
effects if you’re getting ready to overindulge
in holiday treats:

Fiber increases the feeling of fullness
and reduces hunger between meals.
People on higher-fiber diets tendency
to lose weight easier. Studies have shown
that people on unrestricted diets that were
higher in fiber lost more than four pounds
in three months.

Because the body can’t absorb most of the
fiber in foods, it passes through your
gastrointestinal tract without leaving behind
any calories.

Fiber attracts water, which help you
feel full long before you’re able to stuff
yourself with excess calories.

It also makes you chew longer, which
gives your stomach more time to tell your
brain that it’s full.

Some types of fiber and their ability to
hold on to water can help delay the emptying
of the stomach. That allows food and nutrients
to hang around longer, reducing the feeling of hunger.

Now that's something Santa's little helpers can't do.
Article Source
High Fiber Health

Fiber: low fiber diet

Dietary fiber is the indigestible portion of plant foods and an important nutrient for health. Most Americans consume less fiber than their body requires for optimal function. A low fiber diet contributes to constipation, bowel irregularity, and bowel diseases like colon cancer. Low fiber diets have caused Americans to become big consumers of laxative and stool softening agents. Most of these agents would not be needed if people added more fiber to their diets.

The recommended intake of dietary fiber is 25 to 30 grams per day. The average American adult consumes only 10 to 12 grams of fiber each day. Many consume a diet high in animal and processed foods that contain little or no fiber.

High fiber diets not only promote bowel regularity, they also reduce our risk of breast and colon cancer. Fiber also helps to reduce cholesterol and blood glucose levels.

Some intestinal disorders require low fiber diets during acute flare-ups. These include:

* intestinal inflammation
* Crohn's disease and
* diverticulitis

For these disorders, a low fiber diet is followed only for a short time as advised by a healthcare provider. A high fiber diet is normally resumed once the acute symptoms have subsided.

Fresh fruits and vegetables are excellent sources of fiber as are whole grain breads, cereals, pastas, brown rice, and beans.

Source
High FIber Health

High Fiber Diet Highly Effective in Lowering 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 reveal.

However, the diet contains three to four times more fiber - mostly from leafy vegetables - than the traditional Western diet and may be difficult to adhere to.

A significant percentage of adults in the Western world are candidates for cholesterol-lowering drugs. Possibly a better way forward, nutritionally and environmentally, is to retrace our steps to the original diet of humans and incorporate more plant foods in today's diets.

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. Nutrition guidelines recommend that most people consume 25 to 35 grams of fiber daily. Each diet was separated by 9 months and contained about 2,500 calories a day, according to the report in the April issue of Metabolism.

After just 1 week, individuals on the high-fiber diet lowered total cholesterol by about 20% and reduced LDL (''bad'') cholesterol by about 30%.
SOURCE: Metabolism 2001.

Article Source
High Fiber Health

Fiber And Coughs

If you have had a persistent cough and nothing seems to help, try eating more fiber. A new study at the University of California at Davis suggests fiber may help protect the lungs from ailments like a cough with phlegm.

The study of 44,000 people found that people who ate the most fiber had the lowest rate of problems like a productive cough.

Fiber-rich foods like apples, pears and soy products appeared to have the biggest lung protecting benefits.

Researchers believe the protective benefit comes from specific antioxidants called flavonoids in these foods.

Article Source
High Fiber Health

Make Plans Now for Diabetes-Healthy Holiday Gatherings and High Fiber

Holiday gatherings and parties pose a special challenge for people with diabetes. The key to a diabetes-healthy gathering is having a variety of healthy food selections.

If you have diabetes, follow these tips to help keep your blood sugar level in the normal range throughout the holidays and the winter months ahead:

* Eat a low-calorie, healthy snack before you leave home. That way you won't overeat when you get to the party.
* Have a plan for what, when, and how much you will eat. Check out the buffet table and then select the healthy foods that fit your meal plan.
* Contribute your favorite healthy dish to the holiday buffet.
* Eat slowly and enjoy every bite. Eating slowly reduces your chances of eating too much.
* Drink water. Water is the healthy, no-calorie beverage.

If you are hosting a holiday gathering, here are just a few ideas of what you can do to help your guests with diabetes:

* Offer a variety of low fat, high fiber foods. That means fresh fruits and vegetables, grilled or broiled lean meats, fish, and turkey and chicken without the skin. Cut down on mayonnaise, oil, and butter and increase fiber with whole grain breads, peas, and beans.
* Transform traditionally high fat and high calorie foods into low fat healthier versions. For example, use nonfat or 1 percent milk instead of whole milk or cream. Try low fat cottage cheese and plain yogurt instead of cream cheese.
* Be supportive of your family members and friends with diabetes. Encourage loved ones to stay in control of their disease. If you see them slipping, don't chastise or scold them--keep encouraging them.

Article Source
High Fiber Health

Holiday Temptations

December is when most of us put on those extra pounds from eating too much of the wrong foods. If we take an inventory of our health, set some goals and lay down a few rules, we will not have as much weight to lose in January.

Now, let's take an inventory. Do we weigh more or less than twelve months ago? Are we exercising? Are we eating plenty of fresh fruit and vegetables? Are we eating whole wheat bread and pastas instead of the white ones? Are we watching our salt, fat and sugar consumption? Are we drinking 8 glasses of water a day?

If you are like me and find it hard to stay on track this month, then let's set some goals. My biggest temptation is from double dipped chocolate pecans. The other goodies my patients bring in the office are also very tempting. I am setting a goal to eat fruit and just a few of the other treats. I also have a goal to eat just a few of the double dipped chocolate pecans instead of the whole bag.

Before going to a party or a function, eat a healthy-filling snack at home. When I know I will be facing tempting food, I usually drink the fiber drink I recommend with grund flaxseeds and oat bran mixed in apple juice.

It helps to have rules to follow before indulging at holiday meals and parties. Eat lightly and get plenty of exercise the day before and the day after a party or dinner. If it is a buffet, start with the raw vegetables, salads and fresh fruit. Choose the sandwiches made with whole wheat bread and chicken or turkey instead of ham. It also helps to keep the calories down if you avoid foods that have mayonnaise in them. When you get to the sweets, hopefully you'll only have room for just a small sampling. Drink water instead of punch or eggnog.

When preparing your holiday foods, use healthier ingredients. Substitute whole wheat flour for white flour and cut back on the fat, salt and sugar. If you usually serve ham, have turkey instead. Desserts made from scratch are much healthier than those out of a box or the grocery store. Do like Cindy does and study the recipe ahead of time and make the necessary changes in order for it to be healthier. When you cut the butter in half, it still tastes just as good. The same goes for the salt and sugar.

Here are a few tips for you as we approach a new year. The cost of exercise equipment can be deducted this year from your income tax. There are certain criteria you have to meet, so check with your accountant. Also, check with your physician to see if there are any overdue tests you need to have done this month before you have to start all over on your health insurance deductible. The mammogram, the PSA, the potassium level if you are on a fluid pill, the occult blood test or better yet, a colonoscopy could all be considered. A cholesterol check, including something called "lipoprotein little-a" could put you in the mood for eating right over the holidays.

By Robert M.Richey,M.D.
Article Source
High Fiber Health

Fat fighting foods: these easy fiber fixes fight hunger and promote health

On top of scrambling a dozen egg whites, grilling four chicken breasts, opening three cans of tuna and scheduling your pre- and post-workout supplements and shakes, fiber might be the furthest thing from your mind. But it could also be just the weight-loss edge you need. Along with providing myriad health benefits, dietary fiber can help you control hunger and lose weight.

How does fiber help? "First is the chew factor," notes Leslie Bonci, MPH, RD, director of sports-medicine nutrition at the University of Pittsburgh Medical Center. "Foods that have fiber take longer to eat.

"Second, foods that have fiber take a little longer to empty from the digestive tract, so you feel fuller longer," adds Bonci, a spokesperson for the American Dietetic Association and author of the ADA's Guide to Better Digestion (2003).

"Third, foods that have soluble fiber, such as oatmeal and mature beans, help stabilize blood sugar over the day, so you don't feel as hungry," she explains.

Seems like you'd be foolish not to have fiber if you're trying to control your weight. Since fiber also helps prevent cancer, heart disease, diabetes and other maladies, you should be screaming for fiber by now.

Muscle & Fitness, June 2004 by Jo Ellen Krumm
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High Fiber Health

Controlling Holiday Appetites Naturally With Fiber

Sometimes you just need a little help with your weight loss efforts, especially during the holidays. The holidays are infamous for bringing holiday spreads that can make any dieter cringe – appetizers, drinks, meals and desserts all add to unwanted holiday weight gain. But with the right knowledge, and the right tools, you can help suppress unruly appetites and boost your metabolism to help you keep your weight maintenance goals and avoid holiday weight gain.

Fiber is a type of carbohydrate that cannot be digested by the body. As it moves through the digestive tract it may bind to some of the fat present there from the foods you’ve just eaten, preventing it from being absorbed into the body. The fiber and whatever fatty substance it is bound to, such as triglycerides or cholesterol, is excreted in the stool and adds bulk, which supports colon health. Focusing on a fiber-rich diet may help you lose weight as fiber aids weight loss in these three ways:

1 - Fiber-rich foods may decrease fat-absorption
2 - Eating fiber gives you a feeling of fullness, thus suppressing appetite
3 - Foods high in fiber are generally low in calories. All three factors help support and optimize your weight loss efforts

Enjoy your guilt-free holiday eating!

http://www.lifescript.com/channels/healthy_living/
Holiday/controlling_holiday_appetites_naturally.asp

High-Fiber-Health

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