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Dietary Tips from Health and Human Services
Fiber
With a gradual increase of fiber (and water) into your
diet, you could reduce the risk of colon cancer, intestinal disorders, heart
disease, constipation, the production of LDL's ("bad cholesterol") and aid in
moderate weight loss. The Food and Drug Administration and the National Cancer
Institute both recommend high fiber diets, which amounts to 20-35 grams of fiber
per day, although they are careful to recommend you get your fiber from foods
and not dietary supplements.
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Soluble fiber helps lower blood cholesterol levels
and control blood glucose levels for people with diabetes. Examples of
soluble fiber are: Oat bran, barley, kidney beans, fruits, and vegetables. |
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Insoluble fiber remains virtually intact while
passing through the body which causes the feeling of fullness, and provides
less calories to the body. Some examples of insoluble fiber are: Wheat
bran, vegetables and whole grains. |
High-fiber foods also contain a considerable amount of
antioxidants and phytochemicals, which are an advantage in any diet.
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