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Thursday, January 13, 2011


There is no way around it; everyone is pointing out we include too little fiber in our diet and seeing how the average person only takes in 12 - 18 grams of dietary fiber dialy, instead of the 20 - 35 grams, they are right.

What does fiber do for us and why is it so important to consume more of it? Well, here is your answer:

The two types of dietary fiber, water-soluble and insoluble, act differently in the body and both are beneficial. All fiber-containing foods contain a combination of both types of fiber.

Water-soluble fiber - found in oats, beans, apples, carrots and oranges - helps lower cholesterol, while slowing both the rate at which food leaves the stomach as well as the rate at which sugar is absorbed into the bloodstream, keeping you full longer.

Insoluble fiber acts to promote regularity. Best sources of insoluble fiber are whole grains like wheat bran and brown rice, and fruits and vegetables such as figs, raspberries, blackberries, broccoli, artichokes, and green peas.

Prebiotic fiber, also known as oligosaccharides - found in plants such as bananas, onions, leeks, garlic, chicory, and artichokes-selectively feed our intestinal defense team. Resistant starch, an indigestible fiber found in bananas, can boost your body’s ability to burn fat.

Fiber also plays a role in preventing colorectal cancer, prostate cancer and breast cancer. Higher fiber intake may lessen the inflammation and oxidative stress caused by second-hand smoke. Unfortunately, about 50% of adult men and women do not get enough fiber.
~source: Dole Food Facts.

Fiber supplements can help as a treatment of various gastrointestinal disorders such as irritable bowel syndrome, diarrhea and/or constipation, abdominal discomfort, Crohn's disease, ulcerative colitis, Clostridium difficile, lowering cholesterol, weigtht loss and decreasing the risk of colon cancer.

Other benefits of fiber are:
- It makes you feel full quicker, reducing your appetite.
- It attracts water turning it in to gel during digestion. While doing so it traps carbohydrates and slows down the absorption of glucose, which lowers the levels of your blood sugar.
- It decreases the risk of heart disease by lowering your cholesterol and helps with the prevention of developing colorectal cancer and diabetes.
- Food passes through the digestive system quicker and fiber not only enhances regularity, but also releaves constipation.

In overall, fiber is good for you and of great help when you are trying to loose weight, since it fills you up faster. We are blessed being able to sit back with a full stomach, but is doesn't do much good when the heart and soul are longing to be filled up.

God blessed us tremendously; we can sit back with our hearts and souls filled to the brim with and by His love!

Psalm 107:9
For He satisfies the longing soul, And fills the hungry soul with goodness.


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