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Fitness Tips For 6/7/2006
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Dietary Fiber
By Zach Bashore
It's not only the average American who isn`t getting enough fiber
in their diets, but studies have shown that even fitness minded
people aren't getting enough. Why is this? We are supposed to be
educated people when it comes to getting good nutrition and it
comes as a major surprise that we are not getting enough. This
article is going to explain the basics of dietary fiber. You will
learn what fiber is, its benefits, best fibrous foods, best
supplements to use, and the side effects of consuming to much of it.
What Is Dietary Fiber?
According to the encyclopedia, dietary fibers are defined as the
indigestible portion of plant foods that move food through the
digestive system and absorb water. There are two types of fiber:
Soluble and insoluble. Soluble fiber slows down digestion of the
foods you eat in the stomach and small intestine. This stabilizes
blood glucose levels by slowing down the conversion of other
carbohydrates into glucose. Insoluble fiber actually increases the
rate of digestion and helps prevent digestive disorders such as
constipation. It also reduces the absorption of salt, reduces the
risk of high blood pressure, and eliminates toxins from the
body.
Sources of Dietary Fiber
The best sources of fiber are whole grain cereals, beans, oats,
fruits, and vegetables. Many of the fibrous food you eat may have
been a part of a refining process where the amount of fiber stated
on the label is actually decreased, so keep that in mind if you're
trying to watch amount of fiber you eat. If you`re having trouble
getting enough fiber in your diet or simply cannot stand the
taste of fibrous foods, I highly encourage you to increase your
fiber intake by use of supplements. Products such as Metamucil,
Citrucel, Hydrocil, and Konsyl are all good supplements to add to
your arsenal.
The average fiber intake should range from 20-35 grams daily. You
need to determine how much you need by size, age and current
health problems. According to recent USDA surveys, the average
person only consumes 12-17 grams of dietary fiber daily, which is
way too low. You still need to find a healthy balance and not go
overboard with the fiber, either, because too much of it can cause
diarrhea and bloating.
There are more obese people than ever before and the rate will
keep growing higher and higher until people actually start eating
more fiber. I am not saying that consuming more fiber is the
miracle cure to obesity, but it will help. Fiber makes you feel
less hungry, gives you more energy, and keeps your body
functioning properly. There is no reason why one wouldn't
want to increase their fiber intake.
