Dietary fiber is the term for several materials that make up the parts of plants your body cannot digest. There are actually two kinds of fiber – soluble and insoluble. Soluble fiber, as the name suggests, can be dissolved and consequently absorbed into our bloodstream. It is this kind of fiber that can cause a lowering of cholesterol as well as delay the emptying time of the stomach.
Good sources include oatmeal, which has the highest proportion of soluble fiber of any grain, fruits such as apples, citrus and strawberries, and legumes such as beans and peas. On the other hand, insoluble fibers are found in whole wheat breads and cereals, rice, most other grains, and vegetables such as cabbage, beets, carrots and cauliflower and fruits such as apple skin. Insoluble fiber does not seem to help lower blood cholesterol, but it is an important aid in normal bowel function. This is more popularly referred to as “Nature’s broom” or “sweepers of our digestive system”. In effect, they accelerate transit time of food through our gastro-intestinal system.
‘Dietary fiber is essential to improved health. It can help prevent certain cancers, aid in weight reduction, and lead to improved heart health’
It has also been shown that foods containing fiber are good sources of other essential nutrients as well, making high fiber foods high in nutrient density. Bottom line, the dietary fiber is an essential nutrient that can lead to improved health. It can help prevent certain cancers, aid in weight reduction, and lead to improved heart health. Children over the age of two can benefit greatly from a diet rich in dietary fiber. The age of two is significant because it is at this time when the child’s diet becomes more varied and will include foods prepared outside the home.
The American Heart Association has come up with an Eating Plan that states, among other things, that children older than two years should get the majority of calories from complex carbohydrates high in fiber. A fiber guideline of "age plus 5" has been proposed to set dietary fiber amounts for young children. Thus, a 5-year-old should consume 5+5=10 grams of fiber per day. For an adult who consumes 1500 calories or more, 25 total grams should be well tolerated. How will you meet this requirement? By replacing foods rich in fat with grains, fruits, vegetables. Here are some suggestions:
1. Breakfast is still the most important meal of the day and can be a venue for introducing fiber. Include 2 servings of either bread, cereal, rice or pasta and a serving of fruit.
2. Children usually latch on to food habits of family members so parents should be good role models. Serve oatmeal not just during breakfast but also snacks. Eat with your child and let him see how much you enjoy your oats! 1/2 cup cooked oatmeal gives 2 gms of fiber
3. Instead of serving chips and other empty calorie foods, make sure your refrigerator is stocked with sliced up fruits and easy to eat and carry away foods such as apples, sincamas, carrots or bananas. These will give you approximately 2-3 gms fiber per piece.
4. Beans are an excellent source of fiber, 8 gms per 1/2 cup cooked serving.
5. Introduce a new, high fiber food at least once a month.
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