Independent
Articles About:
1. High Fiber Diets
2. High Fiber Low Fat Diet
3. General Fiber Information
The Benefits Of A High Fiber Diet
By Naldo Camarones Most people recognize the value in eating right.
Following a diet that is low in fat and high in fiber has many benefits.
Fiber is an integral part of the eating right puzzle. In today's fast paced
world of a meal in minutes the important of eating high fiber foods sometimes
becomes forgotten.
Eating foods that are rich in fiber is essential to the health of your
digestive tract. Fiber works in several ways to aid with the removal of
waste from the body. When you consume an adequate amount of fiber each day
your body is able to process the waste much easier. Fiber also works to
soften stools and with constipation being a concern of many people, this
is very important.
There are many foods that are naturally high in fiber and incorporating
these into your diet is a good idea.
Whole grains are rich in fiber. These should be consumed each day and include
items such as whole grain breads and muffins, whole grain pasta and cereals.
There are several delicious breakfast cereals that are high in fiber. Having
a bowl each morning along with a slice of whole grain bread or a serving
of whole grain pasta later in the day will greatly increase your daily fiber
intake.
Another group of foods that are good sources of fiber are fruits and vegetables.
Not all fruits and vegetables are high in fiber though. Berries are an especially
rich in fiber. This includes raspberries, blueberries, strawberries and
blackberries. Pears and apples with their skins left on can also add to
your daily fiber intake.
If you prefer to add dry fruits to your diet than you'll want to look at
items such as dried apricots and raisins. Sprinkling these in a salad or
eating them as a snack is beneficial and contributes to how much fiber you
are eating.
Vegetables can also be full of fiber. Many types of beans can add a substantial
amount of fiber to your diet. Adding red kidney beans to chili or dried
beans to a soup is a tasty method of getting your family to eat more fiber.
Broccoli, green peas and spinach all contain fiber too. Eating one or two
servings of these vegetables each day helps you ensure that you are getting
the fiber that your body needs.
Another way that some people add to their fiber intake is to purchase one
of the fiber rich drinks that are available. Many of these drinks are designed
to aid with constipation. They are normally in the form of a powder and
when the powder is added to water it becomes an appealing drink.
For some people this is how they supplement their fiber intake each day.
They consume the drink at the same time daily and it helps them to remain
regular. The added benefit is that they are increasing their fiber intake
in the easiest way possible.
Fiber is important to your diet regardless of your age. Choose fiber rich
foods that you enjoy and you will automatically reap the benefits of a fiber
rich diet.
The Importance Of High Fiber Low Fat Foods
By Steven Hall One of the easiest and most effective changes you
can make to your diet is to eat more foods rich in fiber, and fewer foods
rich in fat. There are many reasons to boost the intake of fiber while controlling
fat, including increased fitness, decreased weight and better overall health.
It is a fact that most people consume too much of what they should not
- things like sugar, salt and fat, and not enough of what they should -
like vegetables, fruits, and whole grains. That means that many people are
not getting sufficient fiber in their diets, and they may suffer a variety
of heath effects as a result.
Of course before you can eat more fiber you need to know where that fiber
comes from. Gauging the amount of fiber in your diet is yet another reason
to read nutritional labels carefully. All packaged and processed foods in
the grocery store must carry these labels, and they detail such things as
fat, fiber, calories and nutrient values. Getting familiar with these nutritional
labels is a necessary first step to improving any diet.
One important note about increasing the level of fiber in your diet. While
increasing fiber and decreasing fat is certainly a worthy goal, it is best
to take things gradually until your body adjusts to the change. Those accustomed
to low levels of fiber often experience bloating, cramps, gas and abdominal
pain when suddenly boosting the amount of fiber in their diet. Increasing
the level of fiber gradually helps to avoid these unpleasant side effects.
Most plant based foods contain at least some fiber, but some types of foods
contain more than others. The only foods that do not contain fiber are animal
based products. That means that meats, poultry, seafood, eggs, milk and
dairy products do not contain any fiber. It is important to keep that fact
in mind when planning healthy meals.
The foods highest in fiber, containing more than 6 grams per serving, include
such healthy staples as dried beans, legumes, dried peas, dried fruits,
nuts, sunflower seeds, sesame seeds and many types of berries. These foods
are excellent sources of fiber.
Not as high in fiber as those above, but still great sources of fiber are
apples, pears, barley, bran muffins, lima beans, brown rice, snow peas,
green peas and sweet potatoes. Baked potatoes are also good sources of fiber,
as long as the skin is consumed along with the flesh of the potato. All
these foods contain from 4 to 6 grams of fiber per serving.
Many vegetables and fruits also contain fiber, as does rye bread, wheat
bead and melons. Most of these foods contain from 2 to 4 grams of fiber,
so you will need to add more of them to get the most out of their fiber
content.
It is important to take fiber content into account as you do your weekly
grocery shopping. Getting into the habit of reading labels and choosing
high fiber foods is the best way to make a long term commitment to healthier
eating.
It is important to choose foods high in fiber during every trip to the
grocery store. When choosing bread, crackers and other baked goods, for
instance, you should strive to find whole grain varieties that are rich
in fiber. Wheat and rye bread are good sources of fiber, as are bran muffins
and many kinds of cereal.
Choosing cereals that are rich in fiber is a great way to increase the
level of fiber intake while enjoying a delicious breakfast every morning.
Cereals that contain wheat bran and oat bran can be excellent sources of
fiber. The most important thing is to read the nutritional label and not
rely simply on the claims made on the box.
Many people are under the assumption that cooking fresh vegetables and
other fiber rich foods destroys their fiber content, but luckily this is
not the case. While it is true that overcooking certain vegetables can result
in some loss of nutrients, cooking has no effect whatsoever on fiber content.
So feel free to prepare those healthy foods any way you want.
 |
Steve Hall is the owner of http://www.your-official-guide.com, your one-stop location for getting the information you are looking for on a wide ranging and ever-growing list of subjects.
|
Low-Carb Out, High-Fiber In
By Stephanie Shank While at the grocery store, have you noticed that
you have more choices than ever from food manufacturers? Low-fat, high-protein,
low-sodium, and especially high-fiber foods have become the growing trend
impacting our shopping carts, taste buds and our health. High fiber is no
longer the 'neglected nutrient'. Its role in healthy lifestyles has become
the buzzword for today's health-conscious consumer. The whole-grain trend
has apparently surpassed the low carb movement. Fiberlady says it's about
time.
Continued research encourages the food industry to develop whole-grain
products that are more appealing and acceptable to you and me. By exploring
new technology for grain-processing, the texture and taste of whole-grain
products is being altered. There is currently marketed a fiber-enriched
flour that tastes and has a similar texture of white bread. The mounting
presence of dietary fiber in our food sources should easily satisfy a wide
range of dietary needs, tastes and choices.
Fiberlady has curiously noticed foods such as cereals, breads and pastas,
the once dreaded low-carbs, have now become the darlings of health-conscious,
high-fiber food fans. There are good carbs that not only help you with weight
loss and control, but also protect your health.
"The percentage of products being marketed as fiber-enriched has increased
from 2.3 percent in 2000, 2.5 percent in 2001, 2.8 percent in 2002, 3 percent
in 2003, to 4.2 percent this year," comments Tom Vierhile, the executive
editor of Productscan Online. "Four years of consective growth is pretty
good evidence of a trend." The revisions in the new food pyramid will
help promote the trend for high fiber foods and high-fiber diets as well.
The daily recommendation of dietary fiber by nutritional experts is 20-35
grams. Studies support over and over again the health benefits of consuming
high fiber foods. A high fiber diet helps to protect and prevent cardiovascular
disease, reduces the risk of some cancers,aids in weight loss,lowers cholesterol
levels, and helps regulate diabetes and high blood pressure.
Fiberlady recognizes that we have come along way in the evolution of our
species, but we didn't get this far by eating highly-refined, processed
foods. Fast food for our ancestors meant grabbing an apple off the nearest
tree. There was an undeniable instinct for nutrient-rich fibrous plants.
Today, we descendants of the apes eat barely enough high-fiber foods to
keep a monkey in bananas. There is a challenging road ahead to redefine
overly-refined foods. The food industry needs to consciously bridge the
gap in nutritional awareness among consumers. Informative websites are abundant
and can address all of your high fiber questions and/or doubts.
Fiberlady wants you to raise your high fiber IQ and do the same for the
people you care about, choose high fiber foods. Even if you have to read
every nutritional fact on every food label on the grocer's shelf, choose
high fiber foods. Think about the alternative.
|
Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.
|
Beyond Bread - The Essential High Fiber Diet
By Stephanie Shank
A high fiber diet contains foods that have a lot
of fiber. Can it get any more basic than that? How about this one? Fiber
has no calories. Are you getting the picture?
Fiberlady knows that changes can be hard at first, especially changes in
your diet. She also knows that when you follow a high fiber diet as part
of your daily routine, you may feel a wondrous change for the better.
There are no secrets...
Until there is more awareness, obesity will remain an unfortunate and major
health issue in today's society. If people would change their food choices
to include more high fiber foods and strictly limit the amount of processed
foods they consume, the statistics might be reversed. Of course, sedentary
lifestyles add to the problem and to the waistline.
It is a studied fact that most of your American neighbors only eat about
10-12 grams of fiber daily. It is believed by nutritional experts that 20-35
grams of dietary fiber is the effective minimum allowance. Eating lots of
fruits and vegetables, brown rice, oats, flaxseed, wholegrain breads and
cereals will up your fiber ante very nicely.
There are no surprises...
People who eat high fiber foods weigh less than those that are not on a
high fiber diet. High fiber foods keep you feeling fuller for a longer period
of time because they take longer to digest. You are much less likely to
overeat. When you eat high fiber foods, they generally take more time to
actually chew. Have you ever tried to eat a crunchy, chunky apple in a hurry?
Your body weight is controlled by the number of calories you eat and the
number of calories you use each day. Foods high in fiber, especially fresh
fruits and veggies, are low in calories. Eating a variety of fibers, both
soluble and insoluble, will provide a healthy diet. Soluble fiber comes
from oats, fruits and legumes. Insoluble fiber comes from whole grains,
nuts and veggies.
Obviously, fiber cannot be the end-all for your dietary needs. Other nutritional
foods must be included in your weight loss plan. You should always begin
by adding fiber slowly to your diet or you will feel some unwanted effects
like gas and bloating. Drinking at least 8-8 ounce glasses of water a day
is important. Fiber acts like a sponge and without enough water... well,
you can imagine the discomfort.
The wise ones with high-fiber diets not only lose weight, but are more
likely to eat less red meat, drink less alcohol, smoke less and stick with
some exercise routine. All of these healthy behaviors can reduce the risk
of developing heart disease, some forms of cancer, stroke and diabetes.
Eating fiber-rich foods is great way to lose weight and live a healthy lifestyle.
Fiberlady suggests making little changes everyday. If you can change your
eating habits, you can change your life.
|
Stephanie Shank (a.k.a. Fiberlady) has studied good nutrition since her days of mothering began 15 years ago which prompted her commitment to a high fiber lifestyle and the development of her informative website High Fiber Health.
|
|
