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FOCUS ON FIBER: How Much is Enough? |
by:
Monique N. Gilbert, B.Sc. |
By Monique N. Gilbert, B.Sc.
Personal Health, Nutrition & Lifestyle Coach
http://www.MoniqueNGilbert.com
Looking for an easy also natural way increase your vitality also 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 also is important for the health of our digestive system. Both the AHA also 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 also insoluble. Soluble fiber may help lower blood cholesterol also reduce the risk of heart disease also stroke. Insoluble fiber provides the bulk needed for proper functioning of the stomach also intestines. It promotes healthy intestinal action also 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 also the FDA (Food also Drug Administration) confirmed that coronary heart disease is the leading cause of death in the USA, killing more people than any other disease. It causes heart attack also angina (chest pain). A blood clot that goes to the heart is considered a heart attack, however if it goes to the brain it is a stroke. The AHA ranks stoke as the third most fatal disease in America, causing paralysis also brain damage.
Eating a high-fiber diet can significantly lower our risk of heart attack, stroke also colon cancer. A 19-year follow-up study reported in the November 2001 issue of Archives of Internal Medicine indicated that increasing bean also legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Beans also legumes are high in protein also soluble fiber. Another study reported in the January 2002 issue of the Journal of the American College of Cardiology or else suggests that increasing our consumption of fiber-rich foods like whole grains, fruits also 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 ( or else known as TVP) also tempeh, help in preventing also treating colon cancer.
Whole beans, soybeans also other legumes are excellent sources of fiber. A one cup serving of cooked navy beans contains about 19 grams of fiber! Always read the Nutrition Facts label to find out the amount of, also 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 = nine grams of fiber
1 cup raisin bran cereal = eight grams of fiber
1 cup canned pumpkin = seven grams of fiber
1 cup cooked spinach = seven grams of fiber
1/2 cup whole wheat flour = seven grams of fiber
1/2 cup soy tempeh = seven grams of fiber
1/2 cup soy flour = six grams of fiber
1/2 cup edamame (whole green soybeans) = five grams of fiber
1 cup cooked broccoli = five grams of fiber
6 Brussels sprouts = five grams of fiber
1 baked sweet potato = five grams of fiber
1 cup cooked brown rice = four grams of fiber
1 cup cooked old fashioned rolled oats = four grams of fiber
1 medium apple = four grams of fiber
1 medium orange = four grams of fiber
1 cup carrot strips = four grams of fiber
1/2 cup raspberries or blackberries = four grams of fiber
1 medium banana = three grams of fiber
5 dried plums (prunes) = three grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = three grams of fiber
1 baked potato (russet) = three grams of fiber
1/4 cup dry roasted sunflower seeds = three grams of fiber
1 medium mango = three grams of fiber
1 medium tomato = two grams of fiber
1 cup pineapple juice = two grams of fiber
1/2 cup blueberries = two grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = one gram of fiber
Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Lifestyle Coach; Certified Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer also Author. Go to http://www.MoniqueNGilbert.com to learn more about Monique’s coaching.
Copyright © Monique N. Gilbert - All Rights Reserved
References:
** “Legume consumption also risk of coronary heart disease in US men also 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 also 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 also Cookbook” by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.
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About the author:
Monique N. Gilbert, B.Sc. has offered guidance in natural health, nutrition, fitness, weight also stress management since 1989. She has received international recognition for helping people improve their well-being, vitality also longevity. Her personal coaching provides the motivation, guidance also support you need to naturally get healthy also fit, lose weight also keep it off, reduce stress also anxiety, strengthen your immune system, increase your energy levels, lower your cholesterol, improve your sleep, also achieve your goals. For more information about Monique’s coaching, visit http://www.MoniqueNGilbert.com
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