VitaShip

Discover the Best Protein Shakes, Healthy Recipes and Fitness Challenges.

  • Home
  • Latest News
    • Fitness
    • Health
    • Nutrition
  • Recipes
    • Breakfast
    • Lunch
    • Dinner
  • Protein Shakes
  • Fitness Challenge

What Do You Know About Fiber?

By VitaShip Leave a Comment

What Do You Know About Fiber?

What is Fiber?

Fiber, often called “roughage” or “bulk,” is important for good health! It is well known that certain types of fiber help lower blood cholesterol and some fibers help prevent constipation.

Fiber is the general name for several kinds of substances found only in plants. For example, celery strings and strawberry seeds are made up of fiber. It is a component of foods that our bodies cannot digest. There are two types of fiber: insoluble, which does not dissolve in water; and soluble, which can dissolve in water. These two types of fiber have different positive effects on our health. Soluble fiber helps lower blood cholesterol and may reduce the risk of heart disease. Insoluble fiber promotes a healthy gastrointestinal tract.

Where Can We Find Fiber?

Soluble and insoluble fibers are found in combination in many foods. Other foods contain only one type of fiber. Eat these fiber-rich sources of foods often:

  • whole grains: whole grain breakfast cereal, whole wheat breads, oats, barley, brown rice and whole corn cereals; including grits.
  • legumes: all types of beans including kidney, navy, black and pinto beans, whole peas, split peas, and lentils.
  • fruits and vegetables: apples, raisins, prunes, berries, cabbage, broccoli, carrots and peas. Vegetables and fruits with edible skins and seeds are full of fiber.
  • nuts and seeds: pecans, almonds, walnuts, peanuts, and sunflower seeds. Remember, nuts are also high in fat and calories so stick to a ¼ cup serving.

 For good health, it’s important to eat a variety of these foods.

Why Do We Need Fiber?

A diet high in a variety of fibers promotes good health. A fiber-rich diet helps:

  • Maintain regular bowel movements; prevent constipation, hemorrhoids, and diverticulosis, an intestinal disease.
  • Improve blood cholesterol levels, particularly reducing low-density lipoprotein (LDL); lowering LDL-cholesterol helps prevent heart disease.
  • Maintain a healthy weight. Eating high-fiber foods may make you feel full longer. Also, a high-fiber diet is often lower in calories.

In addition, a diet high in fiber may help persons with diabetes better manage their blood glucose levels.

How Much Fiber Do We Need?

The amount of daily fiber we need depends on how many calories we eat. Unfortunately many Americans only eat about half the recommended amount. Here are some general guidelines.

Grams of Fiber Daily

How Can I Get Enough Fiber?

Tips to add fiber to your diet:

  • Read the Nutrition Facts label on food products.
  • Choose foods with between 2.5 to 4.9 grams of fiber per serving: this amount indicates the food is a “good source of fiber.”Or choose a product with 5 or more grams of fiber per serving, which indicates it is “high in,” “rich in” or an “excellent source of” fiber.
  • Look for products that list whole grains first on the ingredients list. For example; brown rice, whole oats, or whole wheat. Products labeled with words such as “multi-grain,” “100% wheat” or “bran” are frequently not made with whole grain, so be wary!
  • Start your day with whole grain cereal, topped with ¼ cup dried fruit, or try pancakes topped with fresh fruit.
  • Add beans and peas to salads, soups or stews.
  • Add ¼ cup dried fruits and/or ¼ cup nuts to salads.
  • Try snacking on vegetables and hummus or bean dip.
  • Choose whole fruits over juices whenever possible.
  • Snack on air popped unsalted popcorn.

When increasing fiber intake, be sure to:

  • Start slowly to prevent gas and bloating, then gradually add high-fiber foods.
  • Drink plenty of fluids daily.
  • Eat a variety of foods to get both types of fiber.
  • Include a high fiber food at breakfast, lunch, dinner and snacking time.

 Fact: whole grains contain the entire grain kernel- the bran, endosperm, and germ.

What about Fiber Supplements?

It’s best to get fiber from food rather than supplements. Not only are foods enjoyable to eat, they are also packed with other nutrients important for good health. Fiber supplements such as powders, wafers or tablets may be used if you have frequent intestinal problems, but they can affect how some medicines work. Talk to your health care provider before using a fiber supplement.

References
American Dietetic Association
United States Department of Agriculture, MyPyramid Basics
United States Department of Agriculture, Center for Nutrition Policy and promotion. Dietary Guidelines for Americans.
Food and Nutrition Board, Institute of Medicine of the National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients), Washington DC: The National Academies Press, 2005.

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. U.S. Department of Agriculture, Cooperative Extension Service, University of Florida, IFAS, Florida A.&M. University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Millie Ferrer-Chancy, Interim Dean.

Share this:

  • Facebook
  • Twitter
  • Pinterest
  • More
  • Pocket
  • Tumblr
  • Reddit
  • LinkedIn
  • Email
  • Print

Related

Filed Under: Health, Latest News Tagged With: Diet, Eat Clean, Healthy Choices, Nutrition

« 10 Tips to help you Eat More Fruits
Asparagus with Lemon Sauce »

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

MEET VitaShip™

VitaShip is geared to help you reach your goals, no matter what they are. From simply losing a few pounds, to getting fit and toned, we have the tools, the product, and the community of supportive people to celebrate your success.

Click here now to our VitaShip Flash Sales!

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Coupons and Recipes… Sign Up and Save BIG!

Sign up to receive protein shake and healthy low fat recipes, Discounts and Coupons sent bi-weekly!

VEBELLE Lip Balm

Trending Now

Oatmeal Pecan Waffles (or Pancakes)
Vidalia Onion and Tomato Salad with Grilled Tuna
Turkey and Beef Meatballs with Whole Wheat Spaghetti
Avocado Breakfast Bruschetta
Grilled Asparagus Shrimp Quinoa Salad with Lemon Vinaigrette
Bell Pepper and Vidalia Onion Strata with Fresh Salsa
Garden Frittata
Mediterranean Kabobs
Summer Breeze Smoothie
Hawaiian Huli Huli Chicken

VEBELLE Skin Care

Connect

Everyone has different health and fitness goals, and VitaShip has the products that can help you reach them. We’re your best source for discount vitamins, supplements, health foods, and more!

VitaShip™ Setting the Gold Standard for Nutritional Supplements! Learn More →

  • Facebook
  • Google+
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
Vidalia Onion and Tomato Salad with Grilled Tuna Recipe
Santa Claus Protein Shake
Turkey and Beef Meatballs with Whole Wheat Spaghetti
30-Day Crunch Challenge
Peppermint Oil

Subscribe to Blog via Email

Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Copyright © 2021 VitaShip.com · Circle VitaShip on Google+

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.