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February 24, 2005
Prairie Fare: Fiber Up for Better Health
Whenever I see a scrub brush, I think of dietary fiber. Thinking back, my junior high home economics teacher gets the credit. She told us that dietary fibers act like tiny scrub brushes cleaning us out from the inside. That’s a fairly true analogy, although it may sound a little uncomfortable. We know now that fiber does more than prevent constipation. Certain types of fiber help prevent heart disease, help with diabetes management and may help with weight loss. Fiber is a complex carbohydrate. We can’t digest it, so it doesn’t add calories to our diet. Fiber can be classified as “soluble” or “insoluble.” Apples, pears, oranges, dry edible beans and oat bran are soluble fiber sources. In some people, soluble fiber from food can lower blood cholesterol. That’s why you might see a “heart health” claim on your favorite cereal box. Soluble fiber helps with blood glucose control among some people with diabetes. However, if you have diabetes, be sure to work with your health-care provider or dietitian before making diet changes. Eating more fiber also “fills you up” because of its bulky nature. Higher fiber foods usually are lower in calories, so eating fewer calories may add up to better weight management. Insoluble fiber helps prevent constipation, diverticular diseases and some types of cancer. It includes wheat bran, fruit skins, vegetables and whole-grain products. Despite all its benefits, fiber often is lacking in the American diet. Children are falling short, too. A recent Penn State study found that more than three-fourths of preschoolers ages 2 to 5 are falling short of the fiber recommendation. Children who ate more fiber tended to have healthier diets overall. The researchers suggest adding whole grains, high-fiber cereals, sweet potatoes, baked beans, grapes and oranges to boost fiber intake. Guidelines from the National Academy of Sciences propose that we all aim for 14 grams of fiber for every 1,000 calories consumed. The average adult consumes 2,000 calories daily, so that would add up to at least 28 grams of fiber daily. Read the nutrition facts labels to learn more about the fiber content in your favorite foods. Here are some tips from the American Dietetic Association to increase fiber intake. Remember to increase your fiber intake slowly and drink plenty of water.
Here’s a fiber-rich recipe that kids will like, too.
### Source:
Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu |
Market Advisor: |
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North Dakota State University |
