Dietary fiber, eat more fiber! This is a phrase that we hear more and more of, without much explanation.
I am not a licensed medical professional and nothing in this article may be construed as diagnosing medical issues or offering medical advice. Always check with your medical professional and follow her advice on all matters medical.
Fiber is also known a "bulk" or "roughage." The two basic types of fiber we get in our diets are soluble and insoluble fibers. Whether or not a fiber is soluble simply refers to its solubility in water.
Soluble fibers, when dissolved in water, produces a gel-like material can help lower blood cholesterol and blood glucose levels. Look for soluble fiber in peas, beans, apples, citrus fruits, carrots, oats, barley, and psyllium.
Insoluble fiber (does not dissolve in water) promotes the movement of material through your digestive system and increases stool bulk. Its benefit is to help relieve constipation or irregular stools. Find this fiber in whole-wheat flour, wheat bran, nuts, popcorn (yes!) and many vegetables. Be aware, though, that the milling process in today's flour greatly diminishes the amount of fiber in flour because it removes the bran. Of course you can add bran to any recipe and enjoy the benefits of its addition to your meals.
How much fiber is recommended?
The National Academy of Sciences' Institute of Medicine provides science-based advice on matters of medicine and health, and offers the following daily recommendations:
• Men fifty and younger: 38 grams (there are 454 grams to a pound or about 28 grams to an ounce).
• Men fifty one and older: 30 grams
• Women fifty and younger: 25 grams
• Women fifty one and older: 21 grams.
What are the benefits? Here are a few that have stood the test of the medical world and are commonly recognized:
• Normalizes bowel movements. Fiber may even provide relief from irritable bowel syndrome.
• Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and diverticular disease. Check with your physician or licensed medical professional.
Lowers blood cholesterol levels. Soluble fiber (peas, beans, apples, citrus fruits, carrots, oats, barley, and psyllium) may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
• May help reduce blood pressure and vascular inflammation, which is also protective to heart health.
• Helps control blood sugar levels. Especially soluble fiber can slow the absorption of sugar, which, for diabetics with type 2 diabetes can help improve blood sugar levels.
• Aids in weight loss. High fiber eaters tend to feel fuller and eat less.
For more help with diet and weight loss contact Jim through his web site at http://gr8-hypnosis.com or be phone.
Jim is a recognized weight loss coach and has written a weight loss program for those wishing to lose weight in the privacy of their own home without embarrassing clubs, weigh-ins, or the inconvenience of changing their schedule to accommodate meetings.
While nutrition is important, the right subconscious programming is of equal or greater importance when losing weight and keeping your health.
Jim works closely with bariatric doctors and practitioners.
For more information call 559-285-0784
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