Boost Your Fiber Intake

Of all the food components that affect your health the most, fiber is a close runner up to fat. But whereas fat has a negative effect, fibre offers a host of benefits. Foods high in fiber include legumes, whole grains, vegetables and fruits.

Five Good Reasons to Up Your Fiber Intake

* Fiber prevents constipation but also firms up diarrhea.
* Fiber is a key part of the management for diverticulosis, irritable bowel syndrome and hemorrhoids
* Fiber reduces blood cholesterol
* Fiber improves blood sugar control in people with diabetes by slowing the absorption of glucose and reducing the requirement for insulin
* Fiber may reduce the risk of colon cancer



Different Fibers.......Different Effects

There are two types of dietary fiber, insoluble and soluble. Most fiber containing foods have some of each kind, but some foods stand out as being particularly rich in one type or the other. In certain circumstances you may want to put more emphasis on one type of fiber. For instance, if you have diabetes or high blood cholesterol, you will benefit more from soluble fiber whereas gastrointestinal discomforts such as constipation, hemorrhoids and diverticulosis are relieved with insoluble fiber.



Healthy Eating Tips: Handling Fiber

* As you eat more fiber, also drink more fluids. Fluids make the insoluble fiber more effective.
* Gas and bloating are common when you first increase your fiber intake. To minimize this reaction, add fiber gradually.