Improving Your Health With FiberFiber is the part of plant foods (fruits, vegetables, grains) that our bodies cannot digest or break down. Fiber can help lower cholesterol, better regulate blood sugar levels, and may prevent intestinal cancer. Aim for 14 grams of fiber per 1,000 calories. Show
What are some guidelines to increasing dietary fiber?This guide provides basic information to help you increase fiber in your diet. Fiber is an important dietary substance to your health. Most fiber-containing foods are also good sources of vitamins, minerals, and antioxidants, which offer many health benefits. A registered dietitian can provide in-depth nutrition education to help you develop a personal action plan. What is fiber?Fiber is the structural part of plant foods--such as fruits, vegetables, and grains--that our bodies cannot digest or break down. There are two kinds of fiber: soluble and insoluble.
What other things does fiber do?Research has shown that a diet rich in fiber is associated with many health benefits, including the following:
How much fiber should I eat?The Academy of Nutrition and Dietetics recommends consuming about 25-35 grams of total fiber per day, with 10-15 grams from soluble fiber or 14g of fiber per 1,000 calories. This can be accomplished by choosing 6 ounces of grains (3 or more ounces from whole grains), 2½ cups of vegetables, and 2 cups of fruit per day (based on a 2,000 calorie/day pattern). However, as we age, fiber requirements decrease. For those over the age of 70, the recommendation for women is 21 grams and for men 30 grams of total fiber per day. Note: Eating a high-fiber diet may interfere with the absorption and effectiveness of some medications. Speak to your doctor about which medications to take with caution and when to take them. Fiber also binds with certain nutrients and carries them out of the body. To avoid this, aim for the recommended 20-35 grams of fiber per day. When eating a high-fiber diet, be sure to drink at least eight glasses of fluid each day. Tips for increasing dietary fiber in your diet:
Fiber supplementsFiber supplements may be an option if you are not able to get enough fiber from your diet. Fiber supplements can be used to normalize both constipation and diarrhea. Check with your doctor before starting any kind of supplement. Read labels for fiber carefully.
Fiber Content of Common FoodsBreads
Cereals
Grains
Legumes and starchy vegetables
Nuts and Seeds
Fruits
Vegetables, non-starchy
How to read a food labelFood labels are standardized by the U.S. government's National Labeling and Education Act (NLEA). Nutrition labels and an ingredient list are required on most foods, so that you can make the best selection for a healthy lifestyle. Review the food label below. Determine the total amount of fiber in this product or ask your registered dietitian or healthcare provider to show you how to read food labels and apply the information to your personal needs. In order for a product to be labeled “high fiber,” it must contain 5 grams or more of dietary fiber per serving. Get useful, helpful and relevant health + wellness information
enews More health news + info How much fiber do I need a day to lower cholesterol?Eating 5 to 10 grams of soluble fiber a day can help lower total and LDL-cholesterol by 5 to 11 points, and sometimes more. To eat at least 5 to 10 grams of soluble fiber a day, choose many foods with 1 to 3 grams of soluble fiber each day. Be sure to drink more water when you increase your fiber intake.
How long does it take to lower cholesterol with fiber?For example, a diet rich in soluble fiber, plant sterols, and vegetable protein sources, such as soy and nuts, reduced LDL cholesterol by an average of 28.6% in just 4 weeks. These effects continue over the long term.
Does fiber flush out cholesterol?While both are important for your health, soluble fiber is the one that helps to lower blood cholesterol levels. It dissolves in water to form a gel, which moves slowly through the intestines “grabbing” up fat, dietary cholesterol, bile salts, and sugar to be excreted.
Is too much fiber bad for cholesterol?Fiber is an important part of a cholesterol-friendly diet. While it is possible to eat too much fiber, most Americans don't come close to consuming the recommended amount. Eating too much fiber or quickly going from a low-fiber diet to a high-fiber diet can lead to uncomfortable side effects.
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Does a high fiber diet lower cholesterol
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