Filling Up On Fiber - Imperial Sugar

Fiber continues to make the news as the new Dietary Guidelines for Americans advocate the health benefits of high fiber, low-fat foods such as fruits, vegetables, grains and legumes. And although there are no official guidelines for fiber yet, many health organizations are recommending as part of a healthy diet that Americans increase their consumption of fiber to 20-35 grams daily - far above the current average of 10-15 grams

Fiber - What is it?
What's in it for me?
Some Good Sources of Soluble Fiber
Some Good Sources of Insoluble Fiber
Watching your Waistline
Boosting Fiber Tips
Making Good Food Taste Great

Fiber - What is it?

Found only in plants, fiber is the part of the plant that cannot be digested by the body. There are several different types of fiber but they are commonly separated into two major classes, soluble and insoluble, both of which should be eaten daily. While some foods are a particularly good source of either soluble or insoluble fiber, such as those listed below, most fiber-rich foods contain both types of fiber.

What's In It For Me?

Soluble and insoluble fiber contribute differently to a healthy diet. Soluble fiber is believed to aid the performance of several bodily functions. Several studies have found, when combined with a low-fat diet, consuming soluble fiber decreases blood cholesterol and thus may help prevent heart disease. In addition, consuming soluble fiber also helps the body regulate blood sugar level. Thus, it may have a role in the diet of people with diabetes.

Insoluble fiber also has health benefits. Acting as a bulk producer in the intestine, insoluble fiber helps the digestive system run smoothly, aiding in the treatment or prevention of constipation, hemorrhoids and other intestinal problems. Studies also indicate that diets rich in insoluble fiber may lower the risk of some types of cancer.

Some Good Sources of Soluble Fiber

Legumes (pinto beans, kidney beans, black-eyed peas, etc.)
Various brans (rice, oats, barley, cam)
Some fruits and vegetables (apples, oranges, carrots, potatoes, and squash)

Note: These foods may also contain some insoluble fiber.

Some Good Sources of Insoluble Fiber

Wheat bran and whole grains (bread, crackers, breakfast cereals, etc.)

Most fruits and vegetables (strawberries, bananas, pears, green beans, broccoli, and peppers)

Note: These foods may also contain some soluble fiber.

Watching Your Waistline

In addition to an these possible health benefits high fiber foods may be helpful for weight control because they help fill you up. Most high fiber foods are high in vitamin and mineral content and low in fat, providing a variety of nutrients while cutting the calories.

Boosting Fiber Tips

Eat a variety of foods.
Eat 3-5 servings of vegetables, 2-4 servings of fruits, and 6-11 servings of grains, cereals, pasta, and rice daily. Remember that a serving size is quite small. For instance, 1 slice of bread, 1 medium apple, or 1/2 cup cooked vegetables all equal one serving.
Eat more legumes such as kidney beans, navy beans, lima beans, black eyed peas, etc. Legumes are very low in fat and are high in protein, making them a great low-fat choice.
Drink plenty of liquids.
Chew high fiber foods slowly and thoroughly.
Add legumes, grains, vegetables, and fruits to soups and salads. Try pureeing vegetables in a blender to thicken hot soups. Puree fruit with yogurt and a few teaspoons of sugar to make cold soups.
Add legumes, grains, vegetables, and fruits to casseroles, muffins, breads, and other baked goods.
Enjoy fresh fruit, preferably with its peel, and raw vegetables as healthful snacks or desserts. Try fruit sorbets or shakes, fruit and grain muffins, and angel food cake topped with fruit.
Experiment with more unfamiliar (but easy and delicious) grains such as barley, buckwheat, couscous, and quinoa.

Making Good Food Taste Great

When increasing the number of high fiber foods in your diet, increase the amount gradually to give your stomach chance to get accustomed to it. To help make these high fiber foods more appealing add a little bit of sugar. As shown in the following recipes, sugar, at only fifteen calories. per teaspoon, enhances the flavor and texture of fiber-rich, low-fat foods.