William Penn Life, 2010 (45. évfolyam, 1-12. szám)
2010-10-01 / 10. szám
HealthPage Rough up your Fit more fiber into your day diet from NIH News In Health FIBER-YOU KNOW IT'S good for you. But if you're like many Americans, you don't get enough. In fact, most of us get less than half the recommended amount of fiber each day. Dietary fiber is found in the plants you eat, including fruits, vegetables and whole grains. It's sometimes called bulk or roughage. You've probably heard that it can help with digestion. So it may seem odd that fiber is a substance that your body can't digest. It passes through your digestive system practically unchanged. Fiber can relieve constipation and normalize your bowel movements. Some studies suggest that high-fiber diets might also help with weight loss and reduce the risk for cardiovascular disease, diabetes and cancer. The strongest evidence of fiber's benefits is related to cardiovascular health. Several large studies that followed people for many years found that those who ate the most fiber had a lower risk for heart disease. Experts suggest that men get about 38 grams of fiber a day, and women about 25 grams. Unfortunately, in the United States we take in an average of only 14 grams of fiber each day. High fiber intake seems to protect against several heart-related problems. There is evidence that high dietary fiber consumption lowers "bad" cholesterol concentrations in the blood and reduces the risk for developing coronary artery disease, stroke and high blood pressure. Fiber may also lessen the risk for type-2 diabetes, the most common form of diabetes. Fiber in the intestines can slow the absorption of sugar, which helps prevent blood sugar from spiking. A recent study funded by the National Institutes of Health followed more than 75,000 adults for 14 years. Consistent with other large studies, their research found that diabetes risk was significantly reduced in people who had the highest fiber intake. 4 ° October 2010 0 William Penn Life The study found that it's mostly the fiber from grains that protects against diabetes. However, while high fiber intake may offer some protection, the best way to reduce your risk of diabetes is to exercise and keep your weight in check. Weight loss is another area where fiber might help. High-fiber foods generally make you feel fuller for longer. Fiber adds bulk but few calories. In studies where people are put on different types of diets, those on the high-fiber diets typically eat about 10 percent fewer calories. Other large studies have found that people with high fiber intake tend to weigh less. Scientists have also looked into links between fiber and different types of cancer, with mixed results. Much research has focused on colorectal cancer, the second-leading cause of cancer deaths nationwide. Protection against colorectal cancer is sometimes stronger when scientists look at whole-grain intake rather than Tips to Get More Fiber in Your Diet * Bulk up your breakfast. Choose a high-fiber cereal (5 or more grams per serving) or make a bowl of oatmeal and top it with nuts and fruit. * Switch to whole grains. Look for bread that lists whole-grain flour as the first ingredient. Experiment with barley, wild or brown rice, quinoa, whole wheat pasta and bulgur. * Add a vegetable. Keep a bag of frozen mixed vegetables, spinach or broccoli florets for a quick addition to any pasta sauce or rice dish. Start dinners with a tossed salad. * Don't forget legumes. Try peas, different kinds of beans (pinto, kidney, lima, navy and garbanzo) and lentils. * Snack on fruit, nuts and seeds. Grab a piece of fruit such as an apple, pear or banana. Keep some almonds, sunflower seeds and pistachios handy. Low-fat popcorn or sliced vegetables and hummus also make a great snack. just filier. One NIH-funded study of nearly 500,000 older adults found no relationship between fiber and colorectal cancer risk, but whole-grain intake led to a modest risk reduction. Different types of fiber might affect your health in different ways. That's why the nutrition facts panels on some foods list two categories of fiber: soluble and insoluble. Soluble fiber may help to lower blood sugar and cholesterol. It's found in oat bran, beans, peas and most fruits. Insoluble fiber is often used to treat or prevent constipation and diverticular disease, which affects the large intestine, or colon. Insoluble fiber is found in wheat bran and some vegetables. Still, experts say the type of fiber you eat is less important than making sure you get enough overall. Whole grains, fruits and vegetables are packed with vitamins and other nutrients, so experts recommend that you get most of your fiber from these natural sources. Unfortunately, a lot of people tend to pick low-fiber foods. They go for white bread or white rice. Most of the processed foods — foods that are really convenient— tend to be low in fiber. For people who have trouble getting in enough fiber from natural sources, store shelves are filled with packaged foods that tout added fiber. These fiber-fortified products include yogurts, ice cream, cereals, snack bars and juices. They generally contain isolated fibers, such as inulin, polydextrose or maltodextrin. These isolated fibers are included in the product label's list of ingredients. The health benefits of isolated fibers are still unclear. Research suggests they may not have the same effects as the intact fibers found in whole foods. The bottom line is that most of us need to fit more fiber into our day, no matter what its source. Increase your fiber intake gradually, so your body can get used to it. Adding fiber slowly helps you avoid gas, bloating and cramps. □
