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