FOCUS ON FIBER: How Much is Enough?
by: Monique N. Gilbert, B.Sc.
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.
About The Author
Copyright © Monique N. Gilbert - All Rights Reserved
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
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