Reading Labels Fiber

Written by Tonya Reynolds on Feb 21, 2012 3:50 pm

Fiber falls under the Carbohydrate category on the food label also. Fiber plays a big role in our digestive health. Digestive health can affect other areas of our health- weight, energy, skin and immunity. Many people are becoming increasingly aware and concerned about their digestive health. Many people are not getting the recommended 25-30g of fiber. Most people are only consuming 1/2 that amount!

Fiber Sources

You want to get fiber from a variety of sources because different types of fiber have different effects on the body. Fiber can be found in whole fruits, veggies, beans, and grains. There is no fiber in meats, fish, and poultry. Fiber can be water-soluble or water insoluble.

Water-Soluble Fiber are found in the highest concentration in apples, oranges, carrots, potatoes, oats, barley and beans. This type of fiber delay the time it takes for food to pass through the system, therefore you have a feeling of fullness. They also slow the absorption of glucose so your blood sugar levels are even throughout the day. This type of fiber is also helpful in lowering blood cholesterol levels. That’s why oats and oat bran have been popular for heart health.

Water-Insoluble Fiber are found in the highest concentration in veggies, wheat bran, corn bran, rice bran and most other whole grains. These fibers speed up the transfer of food through the intestines and also trap water. This helps in preventing constipation.

High-Fiber health benefits are numerous!

-Intestinal tract functioning smoothly

-Helps prevent constipation

-Reduces the risk of hemorrhoids

-Great for weight loss because fruits, veggies, and whole grains have fewer calories “per bite”

-Provides sensation of fullness because fibers keep food in stomach longer and absorb water

How can you get more fiber in your diet????

~Eat whole fruits with skin more often than just drinking fruit juice

~Use whole fruit for dessert

~Eat a variety of veggies! Raw and Cooked

~Use whole grain cereals, oatmeal and bran cereals more than the refined cereals like cream of wheat

~Whole grain pasta, whole grain breads, waffles, rolls, english muffins, and crackers

~Corn tortillas, wild rice, brown rice, barley

~Wheat bran or oat bran to meat loaves or meatballs

If you haven’t had a high fiber diet then increase it slowly over a few weeks. That way you don’t have abdominal discomfort and gas. Also, drink lots of water to soften and swell the fiber.

Happy Healthy 2012