4 Benefits and 3 Steps to Proper Fiber Intake

We’ve all been told that we need to increase the amount of fiber in our diets. The typical American diet has somewhere between 5-14 grams of fiber per day. In 2002, the Food and Nutrition Board of the National Academy of Sciences Research Council for the first time issued Dietary Reference Intakes (DRI) for fiber. For males between the ages of 19-50 it is 38 grams of fiber per day. For women in the same age category it is 25 grams of fiber per day. If you are over 50 years old, then the amount of fiber decreases to 30 grams for men and 21 grams for women. At best the typical American is only getting 50% of the needed fiber in their diet. Now, you might be thinking why would a bunch of scientists want to spend their time and your tax dollars worrying about how much we poop? The simple answer is your health.

4 Profound Health Benefits Related to Proper Fiber Intake!

Proper fiber intake may reduce your risk for heart disease, diabetes, cancer, and obesity in addition to being beneficial for treating or preventing constipation, hemorrhoids, and diverticulosis.

o Heart Disease. One of the ways the body eliminates cholesterol is through the excretion of bile acids. Water-soluble fiber such as pectin and fiber found in rolled oats helps to bind these bile acids. By increasing your fiber intake you not only increase the amount of fiber available to bind these bile acids but also increase the speed at which they pass through your system. Since there is a direct correlation between low blood cholesterol and a reduced risk of coronary heart disease, increased fiber intake is a first natural step in helping to control and/or lower your blood cholesterol.

o Diabetes. Meat, chicken, fish and diary products do not contain fiber. Dietary fiber is found in fruits, vegetables, nuts, and grains. This is also your main source for sugars which are carbohydrates. The more refined the carbohydrate the lower the fiber content and the higher the sugar effect. Choosing high fiber fruits, vegetables, and grains will slow down the absorption of sugar from the small intestines into the blood stream to help keep your blood sugar at a normal level. Insulin is used by the body to help regulate blood sugar level. If you can regulate your blood sugar at the entry level then your pancreas doesn’t have to work as hard to produce insulin.

o Cancer. Your liver is your detoxification center and it uses bile to help remove these toxins from your system. As we have already discussed, water-soluble fiber helps to bind these bile acids for proper elimination from your system. Lack of fiber allows these toxins to sit in your colon longer as well as provides a window for them to be absorbed back into your system. This increases your risk for colon cancer.

o Obesity. Fiber, by itself, has no calories. Combining water, with a diet high in fiber, helps to fill you up faster so that you eat less and potentially lose weight or at least prevent weight gain. In a Northwestern and Harvard University study of more than 74,000 female nurses, those who added the most fruits and vegetables to their diet lowered their risk for weight gain by 28 percent.

What is Dietary Fiber?

Dietary fiber is found only in plant foods such as fruits, vegetables, nuts, and grains. It is that portion of the plant that is not digested by the enzymes in your intestinal tract. This insoluble fiber binds water to make your stools softer and bulkier. Typically, canned and frozen fruits and vegetables contain just as much fiber as raw ones. However, some types of refining processes may reduce the fiber content. Current food labeling requires the amount of dietary fiber to be listed. It will be listed just below the “Total Carbohydrate” portion of the Nutrition Facts section of the product label. For a manufacturer to make fiber claims it must meet the following guidelines:

o High Fiber: 5 grams or more per serving

o Good Source of Fiber: 2.5 – 4.9 grams per serving

o More or Added Fiber: At least 2.5 grams more per serving than the reference food

3 Simple and Effective Steps to Increasing Your Fiber Intake!

When most people hear the concept of increasing their fiber intake they immediately think about eating multigrain breads and a lot of lettuce. This is not what their culinary taste buds are going to get excited about. Plus, it is not the most effective way to increase your fiber intake. The following 3 steps are designed to be realistic so that everyone can achieve the goal of increased fiber intake and be able to do it long term.

Step 1 – Examine Your Diet. You like bread, cereal, pasta, rice, and maybe a vegetable. By making some simple changes you could drastically increase your fiber intake while still enjoying your same meals.

o Bread: 1 slice of white bread has .6 grams of fiber where as 1 slice of whole-wheat bread has 1.9 grams of fiber. Figuring two slices of bread for your sandwich, you just increased your fiber intake from 1.2 grams to 3.8 grams.

o Cereal: Maybe you’re a Wheaties type of person which has 2 grams of fiber per 1 cup serving. By switching to 100% All Bran you just increased you fiber intake to 17.6 grams of fiber. Too much fiber and not enough taste than try Raisin Bran at 5 grams per 1 cup serving.

o Pasta: 1 cup of uncooked pasta typically has 2 grams of fiber. Switching to 1 cup of Barilla PLUS pasta and your fiber intake increased to 7 grams of fiber. Add a ½ cup of tomato sauce on top and you added another 3 grams of fiber. What would have been a “5 grams of fiber” meal has now become “10 grams of fiber” with no loss in taste.

o Rice: 1 cup of cooked white rice is 2 grams of fiber. Switching to 1 cup of cooked brown rice and you’re at 5 grams of fiber.

o Vegetable: Some people think they need to add broccoli or cauliflower to their meal to increase their fiber and it turns them off. Broccoli has 2.3 grams of fiber and cauliflower has 2.5 grams of fiber per cup. Switching to 1 cup of corn gives you 3.9 grams of fiber, 1 cup of green beans is 4.0 grams of fiber, and 1 cup of peas is 6.8 grams of fiber. So, instead of having a salad which has 1 cup of iceberg lettuce at .7 grams of fiber you could skip the salad and add a vegetable that gives you 8 times the value in fiber.

Step 2- Add Fiber. There are a couple of simple ways to add fiber to your daily intake of food without adding loads of calories.

o Breakfast: A medium banana added to the top of your cereal is 3 grams of fiber. A cup of strawberries, blueberries, or raspberries would range from 3.3 to 4.5 grams of fiber.

o Snack: Instead of going to the vending machine for a candy bar or bag of chips why not eat a medium pear at 88 calories and 5 grams of fiber or a large apple at 90 calories and 4.5 grams of fiber.

o Meal: Maybe it’s time to try some new additions to your meal like 1 cup of lentils or black beans at 15 grams of fiber, baked beans at 10.4 grams of fiber, 1 medium baked potato with the skin at 4.4 grams of fiber, or a sweet potato without the skin at 7.5 grams of fiber.

Incorporating some of the changes and additions we’ve looked at so far you could see the following improvements in your overall fiber intake:

o A breakfast of cereal and toast could go from 1 to 3 grams of fiber to 9 to 21 grams of fiber.

o A mid-morning snack could go from 1 gram of fiber to 4 to 5 grams of fiber.

o A sandwich at lunch could go from 1 to 3 grams of fiber to 4 to 15 grams of fiber.

o A mid-afternoon snack could go from 1 gram of fiber to 4 to 5 grams of fiber.

o A dinner meal could go from 5 to 7 grams of fiber to 9 to 15 grams of fiber.

Just by making some simple changes in your food selection you could go from 9-15 grams of fiber to 30-61 grams of fiber.

Step 3 – Take a Supplement. There is some controversy in this area regarding the use of fiber supplements so I add this step with caution. But, if you are not willing to make the simple changes we have discussed in Steps 1 & 2, then talk with a qualified physician who can give you some guidance in this area. Typically, one tablespoon of an over-the-counter fiber supplement has 15 grams of fiber. Most people take their supplement at night after their evening meal. Supplements are not meant to be used as a laxative which is where most of the controversy occurs. They are only meant to be used as a supplement for those who are not getting the proper amount of dietary fiber from their diet.

Two Important Notes!

Proper water intake is fundamental to this whole process of fiber intake. On the one hand, fiber can be extremely useful in preventing constipation. But, fiber taken in the absence of adequate water intake can also be binding to cause severe constipation. As I’ve repeatedly said in several of my articles, proper water intake is the number one key to improving your overall health and wellness. Bringing in the proper amount of fiber with the proper amount of water will be a benefit to helping you achieve a higher level of wellness.

Due to its complexity, laboratory technicians have not yet been able to ascertain the exact fiber content in many foods. Because of this, you may find discrepancies from one fiber source to another. Add to the fact that there are varying sizes of fruits and vegetable as well as growing conditions, and you can begin to understand why there might be some variations in the number of grams of fiber listed for different food items.

If you are not used to eating high fiber foods then make your changes gradually to allow your body to adjust. Anyone with a chronic disease should always consult their physician first before they alter their diet. With guidance and using some simple steps to incorporate more fiber into your diet, you can get Randy from American Idol to say, “It’s the Bomb, Baby!”

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Source by Dan Hammer

Why, How, What – Should we eat more Fiber Rich Foods?

We should all be eating more foods containing plenty of 'dietary fiber' or 'roughage'. This means more unrefined, untreated plant foods, such as wholemeal flour and whole grain cereals.

What is dietary fiber?

Fiber makes up the cell walls of plant foods, such as cereals, vegetables, beans, and fruit. We eat food for the nutrients it contains, and the nutrients are contained within this fibrous wrapping. The fiber is the part of the food which is not digested and absorbed by the body, but is passed out as waste. Because of this it has not always been recognized as being a very important part of our diet. In fact when foods are processed and refined, most of the outer, fibrous layers are removed and discarded. For example, when grains of wheat are milled to make white flour, the whole grain of wheat is broken open and all the outer layer of bran is discarded so that the flour is smooth and white. 'Wholemeal' flour has the whole grain of the wheat ground, including most of the bran layer, so it contains a good amount of fiber.

Why do we need dietary fiber?

We have said that fiber is not absorbed and used by the body but is just passed out as waste in the stools, so why is it important?

Fibers is bulky and very absorbent. It holds a lot of water. This means that the contents of the bowel (the faeces) remain soft and are easily passed out of the body. This prevents constipation and other disorders related to it. Fiber may also be 'mop up' poisonous substances from the bowel, which might be harmful if left.

Foods rich in fiber?

This list gives fiber-rich foods roughly 'in order' according to how much fiber they provide, with the best sources first:

1) Bran – in breakfast cereals, or it can be bought cheaply as miller's bran from chemists and supermarkets.

2) Wholemeal flour and bread. Ordinary brown flour contains less fiber than wholemeal, but it is still much better than white flour in this respect.

3) Wholegrain cereals, including whole wheat breakfast cereals, brown rice, brown pasta, and barley.

4) Peas and beans of all kinds, and lentils.

5) Root vegetables such as potatoes (if ate with their skins), carrots, and turnips.

6) Dried fruit such as figs, raisins, dates and nuts.

7) Other fruit and vegetables.

How can you include more high-fiber foods in your diet?

1) Eat wholemeal bread, or at least brown bread, whenever possible.

2) Use wholemeal flour when cooking. It is very suitable for bread, scones, chocolate, ginger and fruit cakes, pizzas and some pastries, and biscuits.

3) When buying breakfast cereal, look for 'bran' or 'wholemeal' on the packet and choose that kind.

4) Use brown rice, spaghetti, and other pasta.

5) Use plenty of beans, peas, and lentils in soups and casseroles.

6) Eat plenty of root vegetables, including potatoes baked in their skins.

7) Sprinkle miller's bran onto stewed fruit or any breakfast cereal, or add a little to cakes, bread, or biscuits when baking.

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Source by Susan Carey

High Fiber Diet – Your Healthy Weight Loss Tips

Recent studies have shown that people who eat a lot of fiber every day are less likely to suffer from a range of illness such as heart disease, diabetes, hemorrhoids, colon cancer, diverticulosis and infection. In general, a lot of people are not eating enough of fruits, vegetable and whole grains, instead they are eating too much of fat and salt. The benefits of dietary fiber in weight loss, lowering cholesterol and protection again cardiovascular disease have been well established.

In a latest study presented in 23- Mar 2011 at the American Heart Association’s Nutrition Physical Activity and Metabolism/Cardiovascular Disease Epidemiology and Prevention Scientific Session in Atlanta, George has shown that adults ranging between 20 to 59 years showed a significant lower risk of developing cardiovascular disease if their intake of high fiber diet during their early and middle adult years. The results from this study suggested that fiber may have broader health benefits than what was found earlier and researcher recommended that fiber should be a staple in our diet and should be consumed as much as possible.

The U.S Department of Agriculture (USDA) has recommended that an adult should eat about 25 grams of fiber each day. A half cup of raw almonds has about 9 grams of fiber, while a half cup of boiled lentils contains about 8 grams of fiber. Grains fibers have a greater protective effect against heart disease rather than fruits, vegetables or beans because whole grains also contain vitamins and minerals such as iron, potassium, zinc that can help to prevent diseases.

Dietary fiber besides lowering the risk of heart disease, it also helps in our digestion system by relieving constipation and other bowel related problems, high fiber diets can also help with weight loss.

Basically there are two types of fiber: soluble and insoluble. Soluble fiber may help to lower blood sugar level and cholesterol and which is found in beans, peas, oat bran and fruits. Insoluble fiber is found in vegetables and wheat bran, this fiber is used for the treating of GI conditions such as diverticulosis.

Here are some healthy weight loss tips from high fiber sources in your diet to help you lose weight and lowering of high blood pressure:

• Start your day with extra fiber in your breakfast

Make yourself a bowl of oatmeal and top it with nuts and fruits such as raspberries or banana or you may choose a high fiber cereal with bran or even whole wheat toast with peanut butter.

• Switch to whole grains

Look for bread that label with whole-grain flour as the first ingredient or whole wheat pastas (spaghetti and rotini) or even be adventurous to experiment with wild or brown rice, millet, quinoa and barley.

• Add vegetable to sandwiches

When making a sandwich don’t forget to use whole-grain bread and add vegetable such as lettuce, tomatoes, thin-sliced cucumbers, and sprouts

• Don’t forget to incorporate legumes to your dishes

Try different kinds of beans – pinto beans, kidney beans, black beans, lentils,

peas, chickpeas, black-eyed peas and navy beans

• Snack on fruit, nuts and seeds

If you want a quick snack, look for fruit such as apple, pear or banana or packets of almonds, sunflower seeds and pistachios to go with.

You can take steps to make sure your diet includes enough fiber from whole-grain sources. To learn more about healthy weight loss tips with high fiber in your diet, you might want to click on this link, Isabel diet solution.

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Source by Joe Cheok

Dietary Fiber’s Role in Maintaining Good Health

When you hear dietary advice it almost always includes a call to get the right amount of Dietary fiber each day. But what exactly is dietary fiber? What is it that makes fiber such an important part of a healthy diet? Fiber is really a generalized term that refers to all the edible parts of plants that at the same time are indigestible. So you can’t digest it? Then what’s the point in eating it?

Non Starch Polysaccharides to give them their scientific name are found in fruits vegetables and grains. They are broken down in the intestines but don’t provide any nutritive value. What they do well though is to help the digestive tract function at it’s best. They have also been shown to prevent many serious diseases. If your digestive system is working well then your immune system also functions better.

A diet that is high in fiber will help you to feel full and so discourage weight gain. Too little fiber can lead to constipation. Too little fiber will also mean that you are consuming too much processed starch and fats and be prone to putting on weight.

When you consume good amounts of fiber then you reduce the risk of hemorrhoids and other bowel problems. What is the right amount of fiber? Most nutritionists agree that we need around 30g of fiber per day. You can get this amount from eating cereals fruit and vegetables. For example two apples is around 6grammes of fiber, a banana 3g, a salad 2g, bran cereal 5g.

There are two types of fiber- Soluble and insoluble. A balance of both types is important. Soluble fiber is broken down and the fatty acid by products that enter the bloodstream actually help to lower cholesterol levels.

The insoluble type of fiber absorbs large quantities of water as it passes through the intestine and so adds bulk to the waste. This acts to clean out your intestine and may play a vital role in colon health. It speeds up the elimination of waste which is thought to prevent colon cancer

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Source by Roland Poitevin

Importance of Dietary Fiber – How it Works and What it Will Do

A lot of importance is placed on vitamins, minerals, and herbal remedies in our daily supplement, but one of the fundamental elements to good health is the quantity of fiber we eat.

The fiber we consume, called roughage, comes from grain husks, the skins and flesh of fruit and the tough, fibrous material in vegetables. It is unable to be broken down by our digestive enzymes and is there not yet absorbed into the system as it passes through the stomach and intestine. Fiber has very few nutrients or calories, and many packaged foods have processed the fiber out.

Two different types of dietary fiber exist, soluble and insoluble. Both types play important roles in keeping your digestive system running right. No particular food, not even popular bran, is a good source of all the beneficial types of fiber. Adults should eat about 25-30 grams of fiber per day. Still, the normal American, consuming the typical Western diet high in fats and carbohydrates, takes in only half of the amount needed. The National Academy of Sciences recently upped its fiber guidelines to 25g daily for women and 38g daily for men. For kids add 5g to your child's age for the correct amount.

Insoluble Fiber – Found in whole grain products, seeds, fresh fruits and veggies – provides bulk, making elimination easier and helping to prevent constipation. Scientists studying diets high in fiber and low in fat hypothesize that insoluble fiber may avoid various gastrointestinal difficulties and may reduce the risk of certain cancers.

Soluble Fiber – Soluble fiber has been proven to lower cholesterol. Found in oat bran and dried beans, it tends to slow down the release of food from the stomach, which helps keep blood sugar levels stable so that you do not have any feeling of fatigue and weakness linked with low blood sugar levels.

Brief Overview of How Fiber Works

– In the digestive system, fiber holds and absorbs moisture, it acts like a sponge, making the material of the colon softer and more bulky. This reduces the duration waste materials stay in our 30 foot span of intestinal tract and also eases their passage, reducing the pressure in the colon.

– Fiber reduces problems from constipation and diverticulitis which is a weakening if the wall of large intestine caused by pressure from hard stools and is commonly accompanied with infection. Fiber cleans the intestines by means of its natural scrubbing action.

– Fiber increases the time it take the substance to go through the colon and lowers the potential of dangerous effects from the large amount of drugs, food additives and chemicals in our diets. It also aids in removing harmful toxins released in digestion.

– A diet with good dietary fiber may lower blood cholesterol levels by assisting in reducing the transit period of dietary cholesterol through the gastrointestinal tract, minimizing the absorption of cholesterol from foods.

Fiber has an important part to play in maintaining a healthy body and is a crucial part of our daily intake. By increasing the bulk of fecal material, it encourages the efficient passage of waste products through the intestine. It also draws in water from the surrounding blood vessels, which softens the stools, making elimination more regular and easier, thus helping to prevent constipation and hemorrhoids. Foods high in fiber are filling, but low in calories, so they assist in the management of weight. By decreasing the absorption of digested fats, blood cholesterol levels are lowered, thereby reducing the risk of coronary heart disease.

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Source by Michelle Geysbeek

Important Dietary Fiber Facts

Dietary fibers can be explained as indigestible complex carbohydrates that come in plant cell walls. Digestive enzymes in the body are unable to digest them. Fiber is important to our bodies despite providing no nutrients or calories. Science as since identified two types of fibers previously soluble and insoluble fibers. Insoluble fiber is not soluble in water. It contains components normally ligin, cellulose and hemicellulose. Soluble fiber is soluble in water and components found in this type of fiber include pectin, gum and mucilage.

In terms of sources fiber is derived from fruits, vegetables, whole grains and beans. There are some foods that contain more fiber than others. In particular oat bran, barley, kidney beans, and black-eyed peas have more soluble fiber than wheat bran, brown rice, lettuce and spinach. Soluble fiber has a particular important role that it plays which reduces the risk of heart disease by decreasing blood cholesterol levels. The exact mechanisms of how this happens is when soluble fiber binds to bile acids in the intestines resulting in them being eliminated. This leaves fewer bile acids available leading to the liver drawing cholesterol from the bloodstream to make more. This resultant reduces the level of blood in cholesterol.

Further soluble fiber has the effect of delaying stomach emptying helping stabilize blood sugar levels in individuals with diabetes. This has the ultimate effect of lower insulin requirements by slowing the rate of carbohydrate absorption improving blood sugar regulation. Fiber has yet another role of helping soften stools and stops constipation in the case were individuals drink adequate fluids.

In particular insoluble fiber is thought to possibly decrease the risk of colon cancer by increasing the speed f elimination. This reduces the amount of time cancer causing substances medically known as carcinogens are in contact with intestinal cells. Stool contents including carcinogens became diluted and less harmful. Fiber is known to bring about a feeling of fullness which is beneficial because it adds no calories. This helps in reducing the risk of being overweight, obesity and severity of diabetes.

There are specific amounts of fiber intake that are recommended. On average adults consume 12 to 18 grams per day. The recommended amount is 14g per 1000 calories consumed. Eating more beans, vegetables, fruits and whole grain cuts and cereals can help in meeting this recommended amount. It is highly recommended that if you have not been taking enough fiber you consider starting doing so because of these important benefits.

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Source by Aurther Shoko

Increased Dietary Fiber May Control Diabetes and Help You Lose Weight

When most people think of fiber they think of grandma chugging back glasses of Metamucil, but fiber is not just for geriatrics. The fact is that young adults and middle-aged adults need dietary fiber, too. Fiber can be a great addition to a healthy diet. Dietary fiber can control diabetes and help you lose weight if you are currently not getting enough of the substance daily.

The Benefits of Dietary Fiber

Fiber is important for keeping your digestive system healthy, controlling blood sugar, and for controlling weight. Fiber is instrumental in preventing diabetes. A recent study showed that when thirteen people with diabetes ate a moderate fiber diet, which is around 16 grams of insoluble and 8 grams of soluble fiber, it was as if they were taking diabetes medication. That's right, doubling your dietary fiber intake can be as good as taking diabetes medication to lower insulin levels. What a great way to naturally prevent diabetes.

How does it work? Foods high in fiber take longer to digest which means that insulin is created slowly, preventing blood sugar spikes. Eating more fiber can also help you lose weight. Your body blocks seven calories with every gram of fiber you eat. Fiber also makes you feel full since fiber takes up more space in the stomach than processed foods.

How Much Fiber and How to Get It

The average American eats 10 to 15 grams of dietary fiber per day, but the recommended amount is 20 to 35 grams per day. This amount is easier to get than you may think.

First, eat bread that is high in fiber. Check the package's label and only buy bread that has at least 3 grams of fiber per serving. Today, you can buy bagels, hamburger buns, and rolls that have over five grams of fiber and still taste a lot like white bread. So, if you eat two pieces of toast for breakfast and a sandwich for lunch you could easily rack up 20 grams of fiber without even trying! There are many great tasting cereals available with about 7 grams of fiber per serving too.

There are other easy ways to add fiber to your diet. Buy whole-wheat flour for your cooking instead of white flour, too. Also, do not forget to use whole-wheat pasta. You can also try adding more vegetables, fruits, and nuts to your diet. All three are a great source of fiber. The skin of fruits and vegetable is where the fiber is so do not peel them.

Here are some more ideas:

1. When making tacos, add a can of Mexican style chopped tomatoes to the meat.

2. Add grated vegetables like zucchini, squash, and carrots to spaghetti, goulash, and slices.

3. Sprinkle All-Bran Buds on desserts like ice cream to add a major boost in fiber.

4. Try substituting a serving of meat with a vegetable burger. These are surprisingly good and have three grams of fiber in each patty, as opposed to none in a regular meat patty.

5. Serve corn-on-the-cob instead of potato salad at your next barbeque, and instead of serving chips serve whole grain crackers, peanuts, or sunflower seeds.

Increasing your daily intake of dietary fiber is such an easy thing you can do to better your health, control diabetes and to lose a little weight. The foods you choose with increased fiber will tend to be healthier in general then boosting your health even more. Begin increasing the fiber in your diet today and start reaping the benefits.

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Source by Lana Hawkins

How to Boost your Intake of Dietary Fiber Foods

We are often told that it is beneficial to increase the amount of dietary fiber foods we include in our diet. But why is this so important?

The reasons to include fiber are reinforced with almost daily new evidence coming to light that finds a healthy diet must contain foods that are rich in dietary fiber, and we must eat dietary fiber daily.

Fiber is now known to play an important role in keeping our health at its optimum and sees to now play an important role in preventing some cancers.

Dietary fiber is either considered as soluble or insoluble, meaning that it is either water-soluble or it is not. The main difference between the two is that insoluble fiber is attributed with increasing the speed that materials digest. Insoluble fiber turns into a gel like substance and can help lower glucose levels and blood cholesterol.

Both of these types of fiber are important to maintaining good health.

A diet high in fiber has shown to have the following benefits:

  • Increasing the both size, weight and softening of the stool so it is easier to pass from the body. This increases the speed that toxins are removed from the body and reduces the chance of constipation. This increases the speed that toxins are removed from the body and reduces the chance of constipation.
  • Also, if you have watery, loose stools, then fiber can be a useful addition to the diet as it can help bulk up the stool.
  • High fiber as also shown benefits by reducing the risk of getting haemorrhoids and can be beneficial for irritable bowel syndrome sufferers.
  • Soluble fiber also slows the absorption of sugar and so can help people with diabetes and has been shown to reduce the risk of developing type 2 diabetes in the first place.
  • Finally, eating a high fiber diet help with reducing weight as it usually requires more chewing. This can help to slow the eating process and allow the body time to realize that you are "full". They also tend to be bulkier meals and have a high energy content, so they will fill the stomach more and have less calories for the same amount of volume.
    • Keep reading to find out how you can join our free newsletter and discover new ways to live a longer and healthier life naturally.

      Thankfully, there are many of options available to boost the levels of dietary fiber in the diet. However, this does not mean that you're forced to eat foods that have the taste and consistency of cardboard. Here are a few foods that are high in dietary fiber and ones that can easily be included in most diets:

      • Raspberries, Blackberries and Strawberries and cherries are all excellent sources of fiber and are all readily available from grocery stores.
      • Rye and wholewheat – Unlike processed grains and white bread, wholewheat grain and rye breads and crackers are an excellent source of dietary fiber.
      • Broccoli, green Beans, spinach, kale Turnip greens and brussel sprouts are all excellent sources of fiber and they have the added benefits of a high iron content.
      • Apples contain a surprising amount of fiber, but only when ate unpeeled – make sure you wash the skins first.
      • Almonds and brazil nuts are some of the most fiber rich of all nuts and brazil nuts are also a great source selenium.
        • As you can see, there are lots of great food choices you can add to your diet, so it is not hard to boost the levels of high dietary fiber foods in your diet and gain the many health benefits it provides.

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Source by Billy Henders

The Astonishing World of Biotic Foods

Probiotic food is defined as viable (live) micro-flora that can act as dietary supplements and provide health benefits to the host (humans, in this case) through their effects in the gastrointestinal (GI) tract. They are used in the preparation of fermented dairy products, and have the potential to be successfully incorporated in fermented vegetables and meats. Probiotics have manifold health-beneficial effects, ranging from immunity enhancement to alleviation of lactose intolerance. There are ample scientific evidence of probiotics reducing the risk of rotavirus-induced diarrhea and colon cancer.

Prebiotics, as the name suggests, are essentially the nourishment provided for the probiotic bacteria. Prebiotics are non-digestible food ingredients/dietary fiber present in different fruits and vegetables, like apples, bananas, onions, and garlic, which stimulates the growth of, or the activity of, one or a limited number of bacteria in the colon, consequently benefiting the host. There is a strong need for more research on prebiotics, in order to be able to provide strong and conclusive evidence of their health-promoting effects. However, recent studies have provided valuable insights into how the intake of prebiotics may result in improved mental health.

The global probiotic market is estimated to reach a value of almost USD 65 billion by 2022. Probiotics have a robust position in the functional foods market. Almost half of the functional foods available in the market comprise of fermented dairy products. A report by a market research firm estimates that the global probiotic yogurt market is poised to grow at a CAGR of 6.5% during the period of 2017-2022. There is growing awareness about the health benefits of yogurt among the consumers and an increasing popularity of probiotic dietary supplements.

Probiotics include bacteria (Lactobacilli, Bifidobacteria, Streptococcus, etc.), as well as yeast. These bacteria are found to increase lactase enzyme production, which prevents lactose intolerance by completely digesting the milk sugar, i.e., lactose. Apart from this, probiotics exhibit myriad health benefits, like the prevention of diarrhea and irritable bowel syndrome by enhancing immunity. Moreover, the growing demand for probiotics stems from the fact that they induce health benefits that are not limited to just gut. Probiotic is emerging as one of the more popular functional foods, moving beyond its digestive health benefits, with conclusive clinical evidence suggesting the positive role probiotics play in some mental health disorders, in reducing cholesterol and minimizing the severity of certain allergies and eczema. Probiotic in the liquid form is the most popular and leading segment, as the majority of the new product launches in the market are primarily probiotics-based functional beverages.

The global prebiotic market is estimated to reach a value of about USD 8 billion by 2022, primarily driven by the growing interest in gut-based treatments. Such interest is supported by recent scientific evidence validating the positive impact of gut bacteria on overall health and wellbeing. The preventive approach to healthcare is becoming increasingly popular; consequently, there is a surge in the demand for functional foods. Growing concern for high rates of infant morbidity and mortality, as pointed out by WHO, also augments the growing demand for prebiotics. Weight-management diets are also emerging, and increasing number of consumers are opting for fiber-rich foods, thus strengthening the overall demand for prebiotics. The future growth trajectory of prebiotics hinges upon large-scale application of prebiotics, especially in nutraceutical products, thus making the food & beverage application as the fastest growing segment for prebiotics.

The prebiotic inulin-type is poised to lead the market. It is a soluble dietary fiber, which, when undergoing the intestinal fermentation process, greatly nourishes the healthy micro-flora (Bifidobacterium). Inulin is also found to improve taste, texture, and moisture in food products, thus providing an essential value addition. Galactooligosaccharide (GOS) is another popular prebiotics; it contains a mixture of substances produced from lactose. Its slightly sweet taste makes it an ideal sweetener for infant foods.

As far as the regions are concerned, the developed regions of North America and Europe represent the major portions of the market share, for both prebiotics and probiotics. Increasing consumer awareness and rising concern about improving digestive health are driving the markets in these regions. These regions have consistently witnessed the introduction of innovative functional products to cater to the growing demand for prebiotics and probiotics. Asia-Pacific, led by India, Japan, and China, represents the fastest growing market for prebiotics and probiotics, as the markets in this region are either yet to be penetrated or have experienced insufficient market penetration. Rising disposable income among the rapidly growing middle class in this region is allowing the latter to make discretionary purchases of more nutrient-rich and health-promoting foods, thus driving the market growth.

The global markets for prebiotics and probiotics are highly and moderately fragmented, respectively. The key players are increasingly investing on R&D for healthy product claims, launching new products that are adding variety to the markets, thus providing greater choice to the consumers, while expanding the players’ regional presence.

Way ahead:

It is beyond doubt that both prebiotics and probiotics benefit human health. Market sentiments are strong, especially in the light of growing health-consciousness, observed globally. The well-established and documented safety profile of novel emerging prebiotics and probiotics is the first step in the direction of sustainable and organic growth of the market. The regulatory approvals, seen as a hurdle to this market, rely strongly on the robust safety data for different products, apart from the genuineness of different health claims.

Probiotics suffer from one major problem, namely, they are heat- and acid-labile; therefore, a relatively small number of living probiotic organisms reach the gut. However, the high-quality combination of prebiotics and probiotics is expected to confer, through symbiosis, enhanced health-benefits in a manner so that the body can effectively and wholly be utilized the full health potential of probiotics. This is achieved by making the latter available at the large intestine and especially, the colon. There is growing scientific evidence about the synergistic effect produced on gut and overall health if high-quality probiotics and prebiotics are taken together.

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Source by Rohith Sampathi

Fiber and Weight Loss

Some miracle fiber and weight loss products tout that dietary fiber can trap or kill fat cells. There is no medical evidence that this is true, but dietary fiber does have lots of health benefits.

Fiber and weight loss may go hand in hand because dietary fiber is filling and may cause you to eat less. However, studies have found that fiber does little more than that. People wanting to lose weight should be wary of fiber and diet products that promise dramatic results.

It Almost all dietary fiber comes from legumes, fruits, green leafy vegetables, whole grains and bran. High fiber foods, especially fresh fruits and vegetables, are low in calories. You can eat more of these foods without adding a lot of calories.

Fiber and weight loss are important together. The fiber found in fruits and vegetables, called soluble, absorbbs water as it moves through your digestive system, making you feel full. Insoluble fiber does not hold water or dissolve. It is associated with "roughage." Insoluble fiber aids digestion and helps promote regularity. Nutrition experts say people trying to improve their diets should include 20 to 30 grams of fiber every day.

Fiber and weight loss are both great for diabetics who are trying to preserve their help and stop the need to be insulin dependent. Some studies have found that fiber may improve blood sugar levels, reduce the need for insulin and allow some diabetics to be better able to control their blood sugar with their diet.

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Source by LJ Murray