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FOCUS ON FIBER: How Much is Enough?
By Monique N. Gilbert,
B.Sc.
Personal Health, Nutrition & Lifestyle Coach
http://www.MoniqueNGilbert.com
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. She has offered guidance in natural health, nutrition, fitness, weight
and stress management since 1989. 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.
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About the Author
Monique N. Gilbert, B.Sc. helps people improve their well-being, vitality
& longevity. Her personal coaching provides motivation, guidance and support
to get healthy, fit, reduce stress & anxiety, strengthen the immune system,
increase energy levels, lower cholesterol, improve sleep, and achieve your
goals. For more information about Monique's coaching, visit http://www.MoniqueNGilbert.com
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