KissMeGoodnight
eRomance Series:
Secrets To Looking Young,
Feeling Young and Being Young
( 17 pages )
BENEFITS
OF FIBER IN YOUR DIET
Insoluble fiber
will soak up water as if it were a sponge thereby making
stools bulkier. That excess bulk spreads out cancer causing
components over a larger area preventing them from grouping
together to do damage.
Fiber is the equivalent
of a super highway through the intestines that gets things
moving faster so there are fewer opportunities for any interaction
between cells lining the colon and any cancerous agents.
Fiber works with
the levels of acids in the intestines changing the way that
certain bacteria do the job. The result is increased fermentation.
Yes, it may cause gas but it also makes it harder for carcinogens
to get in your body. It also plays a role in regulating the
levels of intestinal bile acids that play a part in the beginning
stages of colon cancer.
The “stuff” that
causes breast, pancreatic and prostate cancers latch onto
fiber like a magnet which means that those carcinogens are
carried away with other body waste.
Researchers believe
that insoluble fiber also contributes to reducing levels
of harmful estrogen that can contribute to the beginning
of breast cancer. Experiments appear to suggest that doubling
fiber intake and reducing fat can reduce the tumor rate by
50%.
If you can imagine
eating foods that can actually stop or slow the growth of
tumors wouldn’t you want to eat it? Well, you can.
Whether canned
or dried, Beans in any form contain large amounts of fiber.
Reduce the amount of gas by soaking them overnight in clean,
clear water. Rinse again thoroughly before cooking.
Oat bran added
to cereals or eaten as bread is a great source for additional
fiber.
Try eating brown
rice instead of white. Brown rice will supply 3.32 grams
of fiber per cup while white rice contains only 0.74 grams
per cup.
Whole
grain bread products are a must. You can receive
3 grams or more of fiber per slice. Refined wheat loses
fiber and removes trace minerals.
Read the labels
in the grocery store, especially the fine print. The labels
will tell you the fiber content of the food per serving.
If the first three or four ingredients listed are grains
it means that the product contains more grains than anything
else.
Learn to balance
the benefit of fiber versus other ingredients. If a granola
bar has one or more grams of fiber it is only a good deal
if the fat and calorie content are low. A snack bar with
100 calories, 2 grams of fat and a single gram of fiber is
probably okay. But if the bar contains 300 calories and more
fat that’s way more than you need.
Introduce fiber
in your diet one step at a time, gradually increasing and
setting goals you can realistically attain. Storing easy
to prepare foods in your pantry can help. Stock up on low-fat
soups, canned beans and cereals that are all easy to prepare.
Keep your freezer filled with vegetable that can be quickly
steamed or zapped in your microwave.
Keep the liquid
from canned beans. There’s a lot of soluble fiber there that
may just go down the drain. Save it to use in soups.
Don’t
peel fruits and vegetables. The skins of apples,
pears, peaches and potatoes are rich in soluble fiber.
Eating the white rind of oranges and the membrane in grapefruit
also provide extra fiber.
Eat fruits and
vegetable whole rather than as juices. You may get concentrated
nutrients from the juices but you lose the fiber in the fruit.
The 14 grams of fiber you get from eating six carrots outweighs
the 2 grams in the juice you created with those 6 carrots.
Some people prefer
taking a fiber supplement. There are many on the market,
but be aware that most contain psyllium. While it is a source
of fiber and a natural laxative it can interfere with certain
medications you take. Be sure and check with your doctor.
 
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