Fiber Challenge Week 7

One of the most overlooked functions of our body is the process of aborbing & eliminating food and water. We can increase our GI health by eating healthy foods and drinking recommended amounts of water. However, we need to help eliminate the "left over" material so it doesn't just sit in our system. One way we can help the eliminating process is by eating more fiber. This weeks challenge is to maintain a recommended daily amount of fiber and water for at least five days. It is very imporant though that you also drink your DAILY AMOUNT OF WATER because if you don't, you could have an increase of flatulence, diarrhea, abdominal discomfort, constipation, blockages, and weight gain.

So what is fiber? Simply put, it is a carbohydrate that cannot be digested. Fiber is categorized by how easily it is dissolved by water. Insoluble (doesn't dissolve well) and Soluble (does dissolve well) are the two main categories.

Benefits of a high fiber diet: (information provided from the Mayo Clinic)

Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have loose, water stools, fiber may also help to solidify the stool becauses it absorbs water and adds bulk to stool For some, fiber may provide relief from IBS (irritable bowel syndrome).

Helps maintain bowel integrity and health. A high-fiber diet may lower your risk of developing hemorrhoids, and small pouches in your colon (diverticular disease). Soem fiber is fermented in the colon. Researchers ar elooking at how this may play a role in preventing diseases of the colon.

Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels. Epidemiologic studies have shown that increased fiber in the diet can reduce blood pressure and inflammation, which is also protective to heart health.

Helps control blood sugar levels. Fiber, particularly soluable fiber, can slow the absorption of sugar, which for people with diabetes can help improve blood sugar levels. A diet that includes insoluble fiber has been associated with a reduced risk of developing type 2 diabetes.

Aids in weight loss. High-fiber foods generally require more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat. Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time. Finally, high-fiber diets also tend to be less "energy dense," which means they havee fewer calories for the same volume of food.

Uncertain effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed. Some studies show benefit, some show nothing, and some suggest increased risk. If you are concerned about preventing colorectral cancer, adopt or stick with a colon cancer screening regimen. Regular testing for removal of colon polyps can prevent colon cancer.

The National Academy of Sciences' Institute of Medicine recommends:
Men- 38 grams if younger than 50 and 30 grams if older than 51.

Women- 25 grams if younger than 50 and 21 grams if older than 51.


Since we now know it is important, what are some good fiber choices?

Grains and whole-grain products (cereal)
Fruits
Vegetables
Beans, peas, and other legumes
Nuts and seeds
Also, here is a link to help you add up how many grams you are eating. http://commonsensehealth.com/Diet-and-Nutrition/High_Fiber_Food_Chart.shtml

Good luck this week!! Oh, make sure you don't just eat your fiber by itself. YOU MUST INCLUDE YOUR WATER!!

Richmond