Filling Up On Fiber

The benefits of fiber in the diet include assisting in keeping insulin and blood sugar at a stable level, which is important because sugar, according to some health experts, may be a carcinogen. In addition, eating foods high in fiber help you to feel satisfied, which means lower risk for overeating and the resulting condition of obesity.

In addition, fiber has been shown to stimulate your body to create substances regulating the development of cells in the lining of the colon. By collecting and holding bile acids, fiber helps the body to get the benefits of bile acids without the negatives. Researchers also report that eating soluble fiber (which is present in a variety of foods, including apples) assists in reducing cholesterol. The benefits of insoluble fiber, which also is in foods such as apples, combined with soluble fiber, include prevention of constipation.

How can you get more fiber in your diet? Be sure to start slowly, rather than adding in too much fiber suddenly. And also check with your own health provider before modifying your diet. If that person approves, try these tips:

• Enjoy oatmeal for breakfast. Buy quick-cooking oatmeal, not instant oatmeal, for the optimal benefits. Mix with cinnamon to add flavor.
• Eat a variety of fresh fruits, such as apples and grapefruit.
• Savor the wealth of nutrients and fiber available in vegetables, from romaine lettuce to zucchini to green beans.
• If you prefer cold cereals, check the ingredients and nutrition label to see how much fiber it contains.

The front of the box and ads for certain products may boast that the product is made with whole grains. But if the amount of whole grains is so small that the fiber per serving is less than 1 gram, it benefits only the manufacturer’s bank account, not your health!

Photo Credit: http://www.flickr.com/photos/nate/359386784/

June 11th, 2009 by Joanne Eglash | Posted in General, Low Cholesterol Cooking, Low Fat Cooking, Tips, Vegetarian Cooking | (0)