…fiber dissolves in water, turning the food in the intestines into a gel from which nutrients can be absorbed at a slow, steady rate. Both types of fiber are a part of a healthy diet and there are numerous health benefits of fiber. 1. Fiber curbs overeating Fibers are filling without fattening. High fiber foods require more chewing, and the prolonged chewing, besides pre-digesting the food, satisfies the appetite so you eat less. Fiber stays in…
…dosing on fiber at any one meal is liable to produce bloating and gas. NUTRIMINDER: The 4 A’s of Fiber Remember the four A’s of fiber: apples, artichokes, apricots, and avocados. 4. Drink a lot of water with your fiber To help fiber work better in your body, there has to be an adequate amount of water for it to absorb. Otherwise, fiber may actually contribute to constipation rather than prevent it. Or it may soak up water and other…
…h in fiber, with lots of vitamin C. If you get the pink or red variety instead of the white, grapefruit is also rich in beta carotene. Half the fiber is the insoluble type (good for the intestines) and half is soluble pectin fiber (good for the heart). Remember, though, that a lot of fiber is in the stringy walls that separate the segments. If you’re digging out grapefruit segments with a spoon, you’ll miss out on much of the fiber….
…ially kidney beans, which can be served in many forms, such as in salads, soups, bean burritos, or chili. 5. Dip it A chickpea dip (i.e. hummus) is nutritious and fiber-rich. 6. Choose a high-fiber cereal to boost your daily fiber If you find that high-fiber cereals are not the most palatable, try mixing a couple of tablespoons of All-Bran or psyllium husks with your favorite cereal to boost the fiber content. Add lots of milk, rice beverage, or…
…sk of breast cancer by binding estrogen in the bowels, thereby lessening the estrogen effect in the cells of breast tissue. Based on both of these scientific and common sense findings, we suggest you eat at least 25 grams of fiber a day. The best anti-cancer fiber sources are: wheat bran, kidney beans, garbanzo beans, navy beans, whole wheat, whole grains, legumes, whole grain bread, and prunes. Get used to looking at the package label to find…
