2008 Woodie Awards
The many benefits of fiber
Katrina Hartwood
Issue date: 3/5/08 Section: Life
Many people know that fiber is good for them and helps maintain a healthy digestive system, but there are many things fiber does for the body. American's typically eat half the recommended amount of fiber (or less) daily. For men, the recommended daily intake of fiber is 30-38 grams and for women, 21-25 grams is recommended. It may seem difficult at first to consume such a large amount of fiber. Increasing dietary fiber should be done gradually to avoid causing stomach and digestive problems and, when trying to increase fiber consumption, it is important to also increase water and fluid intake.
Heart disease is a leading cause of death in the United States. Risk factors for developing heart disease can be reduced by the addition of fiber into the diet. Fiber can be a way for some people to lower their cholesterol and also lower their blood pressure. Not only does fiber itself aid in the lowering of heart disease risk factors but because food high in fiber are often low in calories and high in vitamins and minerals, eating a foods high in fiber will benefit overall health as well.
Fiber tends to make a person, feel full sooner who is eating. If a person is looking to lose weight, high fiber foods can be a great way to decrease the amount of fat and calories eaten, while contributing the nutrients the body needs. Beans, whole grains, fruits and vegetables are all high in fiber. By adding a salad before a meal or as a snack instead of a bag of chips, more fiber and vegetables will be consumed.
There are many other ways to increase fiber intake during the day. Five fruits and vegetables a day would be a great way to add fiber and an excellent way to get the vitamins and minerals your body needs. Whole grain breads and cereals have higher fiber content than white bread and can be a great substitute for a sandwich or pasta dish. Pizza served with vegetables is not only a great way to increase fiber but it is a good way to cut out some saturated fat that comes with meat toppings. Nuts and seeds are also a great way to get more fiber while snacking. Nuts and seeds can be added to a salad with a variety of vegetables to provide even more nutrients and fiber.
For some people, fiber supplements are an easier way to get the fiber they need. Although supplements do increase fiber intake, they do not contribute vitamins and minerals to the body. By actually eating the fiber-rich foods, the body is able to get a variety of nutrients and getting the recommended fiber can become an added benefit from eating delicious fruits and vegetables.
Katrina Harwood is a Senior in the Dietetics Program in the Department of Health and Nutrition Sciences. She can be reached at harwkatr@isu.edu.
Heart disease is a leading cause of death in the United States. Risk factors for developing heart disease can be reduced by the addition of fiber into the diet. Fiber can be a way for some people to lower their cholesterol and also lower their blood pressure. Not only does fiber itself aid in the lowering of heart disease risk factors but because food high in fiber are often low in calories and high in vitamins and minerals, eating a foods high in fiber will benefit overall health as well.
Fiber tends to make a person, feel full sooner who is eating. If a person is looking to lose weight, high fiber foods can be a great way to decrease the amount of fat and calories eaten, while contributing the nutrients the body needs. Beans, whole grains, fruits and vegetables are all high in fiber. By adding a salad before a meal or as a snack instead of a bag of chips, more fiber and vegetables will be consumed.
There are many other ways to increase fiber intake during the day. Five fruits and vegetables a day would be a great way to add fiber and an excellent way to get the vitamins and minerals your body needs. Whole grain breads and cereals have higher fiber content than white bread and can be a great substitute for a sandwich or pasta dish. Pizza served with vegetables is not only a great way to increase fiber but it is a good way to cut out some saturated fat that comes with meat toppings. Nuts and seeds are also a great way to get more fiber while snacking. Nuts and seeds can be added to a salad with a variety of vegetables to provide even more nutrients and fiber.
For some people, fiber supplements are an easier way to get the fiber they need. Although supplements do increase fiber intake, they do not contribute vitamins and minerals to the body. By actually eating the fiber-rich foods, the body is able to get a variety of nutrients and getting the recommended fiber can become an added benefit from eating delicious fruits and vegetables.
Katrina Harwood is a Senior in the Dietetics Program in the Department of Health and Nutrition Sciences. She can be reached at harwkatr@isu.edu.
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orange oil
posted 7/29/08 @ 8:38 AM MST
I was thinking to start consuming fiber, but, frankly, I had no clue how much my husband an I should consume. I've heard that is very good for your health, but didn't know the effect so clear. (Continued…)
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