Aubrey Eicher - Why Fiber Nutrition Healthy Eating

Role of fiber in health

    • One of the greatest contributions made by dietary complex carbohydrate is fiber. Higher intakes of dietary fiber are associated with lower incidence of heart disease and certain types of cancer.
    • Fiber is an indigestible carbohydrate. Recommended intake is 38g/day for men ages 19-50 and 25g/day for women ages 19-50.
      • Soluble
        • Dissolved by water and forms a gel-like substance in the digestive tract.
        • Benefits: moderates blood glucose levels and lowers cholesterol.
        • Good sources include oats and oatmeal, legumes (peas, beans, lentils), barley, and many uncooked fruits and vegetables (especially oranges, apples, and carrots).
      • Insoluble
        • Does not absorb or dissolve in water, passing through the digestive tract close to its original form.
        • Benefits: intestinal health, including a reduction in the occurrence of colorectal cancer, hemorrhoids, and constipation.
        • Good sources come from the bran layers of cereal grains.
    • Additional benefits:
      • Provides bulk in the diet, thus increasing the satiety value (full feeling) of foods.
      • Some fibers also delay the emptying of the stomach, further increasing satiety.
      • Prevents constipation and establishes regular bowel movements.
      • Regulates the body’s absorption of glucose (diabetics included), as fiber is believed to assist control in the rate of digestion and assimilation of carbohydrates.
      • High-fiber meals have been shown to exert regulatory effects on blood glucose levels for up to 5 hours after eating.

Aubrey Eicher - Fiber Nutrition Healthy Eating

  • To increase fiber intake:
    • Eat more whole-grain breads, cereals, pasta, and rice, and more fruits, veggies, and legumes.
    • Eat fruits and veggies with the peel, if possible.
    • Add fruits to muffins and pancakes.
    • Add legumes – such as lentils and pinto, navy, kidney, and black beans – to casseroles and mixed dishes as a meat substitute.
    • Sub whole-grain flour for all-purpose flour in recipes whenever possible.
    • Use brown vs white rice
    • Sub oats for flour in crumb toppings (can grind oats to make breading)
    • Choose high-fiber cereals
    • Choose whole fruits vs fruit juices
  • Tips:
    • When increasing fiber intake, do so gradually and drink plenty of fluids to allow the body to adjust. Add only a few grams/day.
    • Get more fiber from foods instead of supplements.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s