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April 05, 2009
Benefits of fiber
• High cholesterol: Fiber from certain sources can help to lower LDL (“bad”) cholesterol by binding to it in the digestive tract and carrying it out of the body. Oats, barley, beans, legumes, ground flax seeds, apples, citrus fruit, carrots and psyllium husks are great sources of cholesterol-lowering fiber.
• Diarrhea: Fiber draws water, helping to form bulky stools. It is often helpful for relieving diarrhea for this reason.
• Irritable bowel syndrome (IBS): This condition is characterized by alternating bouts of diarrhea and constipation. A high-fiber diet can help ease both of these troublesome symptoms. However, it could make gas and bloating worse, so be sure to drink plenty of water with high fiber foods or minimize them during periods of bloating and cramping.
• High blood sugar: Fiber helps to slow the absorption of sugar, so it is great for people who need to control their blood sugar levels, especially diabetics and those with insulin resistance. A high fiber diet can also help prevent diabetes.
• Overweight: High fiber foods are more filling than other foods and they tend to be chewier, so they take longer to eat, giving your brain a chance to register satiety before you have overeaten. They also take longer to digest, which means they stay in your stomach longer and help delay hunger. All of these benefits combine to help you eat less and control your calorie intake, especially since fiber-rich foods are also naturally lower in calories than most fatty or processed, low fiber foods.
• High blood pressure: Studies have confirmed that a high fiber diet helps to lower blood pressure, probably because blood pressure lowering foods such as produce, whole grains and beans are some of the best sources of fiber in our diets. A minimum of 25 grams of fiber a day is needed for any blood pressure lowering benefits.
• Premature death: each additional ten grams of fiber you eat can reduce your risk of dying from all causes by 9%. Adding just ten grams of roughage to your daily minimum requirements can lower your risk of dying from heart disease by 17%. Those who begin eating a fiber-rich diet early in life realize the most protection.
Recommended: 20-30 grams each day.
Sources: fruits and vegetables (especially if they have an edible skin), whole grains (such as whole wheat bread, oatmeal, bran flakes, shredded wheat, brown rice, popcorn, whole wheat pasta and tortillas), beans, legumes, nuts and seeds.
Posted by Lisa at April 5, 2009 04:21 PM
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