Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Focus On Fiber: How Much Is Enough?


Looking for an easy and natural way increase your vitality and improve your overall well-being? Try eating more fiber!

The average American only gets about half the amount of fiber they need everyday for their body to function optimally. According to the American Heart Association (AHA), fiber helps lower cholesterol and is important for the health of our digestive system. Both the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber daily.

Dietary fiber is a transparent solid complex carbohydrate that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach and intestines. It promotes healthy intestinal action and prevents constipation by moving bodily waste through the digestive tract faster, so harmful substances don't have as much contact with the intestinal walls.

Unfortunately, many people are not eating this much fiber, which is causing serious cardio-vascular health concerns. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart disease is the leading cause of death in the United States, killing more people than any other disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Beans and legumes are high in protein and soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology also suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can significantly lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy foods, such as textured soy protein (also known as TVP) and tempeh, help in preventing and treating colon cancer.

Whole beans, soybeans and other legumes are excellent sources of fiber. A 1 cup serving of cooked navy beans contains about 19 grams of fiber! Always read the Nutrition Facts label to find out the amount of, and the type of, fiber contained in any particular food. To help you achieve your daily allotment of fiber, here is a list of various foods with their fiber content.

Examples of Dietary Fiber:

1 cup cooked dry beans (navy, pinto, red, pink, black, garbanzo, etc.) = 9-19 grams of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber

Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer, Freelance Writer and Author. Go to http://www.MoniqueNGilbert.com to learn more about Monique's coaching.

Copyright © Monique N. Gilbert - All Rights Reserved

References:

** "Legume consumption and risk of coronary heart disease in US men and women: NHANES I Epidemiologic Follow-up Study." Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.

** "A prospective study of dietary fiber intake and risk of cardiovascular disease among women." Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-56.

** "Virtues of Soy: A Practical Health Guide and Cookbook" by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.

Author Bio
Monique N. Gilbert, B.Sc. has offered guidance in natural health, nutrition, fitness, weight and stress management since 1989. She has received international recognition for helping people improve their well-being, vitality and longevity. Her personal coaching provides the motivation, guidance and support you need to naturally get healthy and fit, lose weight and keep it off, reduce stress and anxiety, strengthen your immune system, increase your energy levels, lower your cholesterol, improve your sleep, and achieve your goals. For more information about Monique's coaching, visit http://www.MoniqueNGilbert.com


MORE RESOURCES:

Rochester Democrat and Chronicle (blog)

Recipe and photo challenge for National Nutrition Month
Rochester Democrat and Chronicle (blog)
March is National Nutrition Month®. Developed by the Academy of Nutrition and Dietetics, the month is dedicated to promoting healthy eating habits and improving food choices. Foodlink is once again taking part with a photo challenge and 31 days of recipes.
March is nutrition month, and start of annual challengeThe News Journal
National Nutrition Month: Raising a Healthier Generation through Diet, EducationUSDA.gov (press release) (blog)
Brazil's nutrition wisdom: No junk food, no eating aloneGrist
Good4Utah -KPAX-TV -Newbritainherald
all 28 news articles »


Military Times

New site gives MRE nutrition facts
Military Times
What about the nutrition value of an entire Pork Sausage Patty, Maple, meal? This information is readily available on the packaging of combat rations. But a new online database lets troops get that information before they get into the field. The Combat ...



Distorting Nutrition Facts to Generate Buzz
Huffington Post
In mid-February, the government released a scientific report that will shape its 2015 Dietary Guidelines for Americans. Think of it as America's basic nutrition policy. Most people who read the report would have viewed it as a snore; not much has changed.
Full Circle on What's Best to EatNew York Times

all 4 news articles »


Ithaca Journal

S-VE food director keeps eye on nutrition
Ithaca Journal
Carr values his staff members and has trained them in preparation techniques that promote nutritional quality, meet school lunch standards, and lower costs. He praised the high motivation of his staff and said they are always eager to learn. They enjoy ...



Huffington Post

Meatless Monday: Start National Nutrition Month with a Visit from the Veggie ...
Huffington Post
March is National Nutrition Month, and we're kicking it off with a visit from the queen -- the Veggie Queen, Jill Nussinow. Every month's nutrition month for Nussinow, registered dietician, cookbook author, pressure cooker princess and beloved ...



Big Ten Network

BTN LiveBIG: Iowa research dietitian digs into nutrition for the ill
Big Ten Network
Iowa_Chenard Cathy Chenard's love of food and nutrition is homegrown. From a young age, the freelance registered and licensed dietitian and Iowa alumna (M.S., 1989) found herself wanting to learn more about food, an interest she said was passed down ...



Pacific Standard

Finding Nutrition in the Food Deserts of California
Pacific Standard
Half can't afford to buy as much food as they need and 48 percent cannot afford nutritious meals. And Silicon Valley's wealthier neighborhoods boast twice the number of supermarkets per person as lower-income neighborhoods—which in turn have nearly ...



Huffington Post

What Nutrition Experts Eat On Vacation
Huffington Post
If you're a healthy eater who practices portion control, you know a vacation can put a dent in your healthy lifestyle. Whether you're kicking back and relaxing for a week or getting to know a new city, counting calories doesn't exactly sound appealing ...

and more »


Vitamin-Packed With Promises
New York Times
Catherine Price recounts the story of how science cracked the pellagra mystery in “Vitamania,” her absorbing and meticulously researched history of the beginnings and causes of our obsession with vitamins and nutrition. After more than a century of ...



reboot resolutions with national nutrition month
Fort Wayne Journal Gazette
Have your healthy New Year's habits already begun to fade? Recharge your resolutions this March during National Nutrition Month. The Academy of Nutrition and Dietetics is encouraging Americans to “Bite into a Healthy Lifestyle,” this year's annual focus.


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.