Friday, May 27, 2016

Health Benefits of Fiber

Health Benefits of Fiber

by: Arlene Gentallan


What is Fiber?
        Fiber is a type of carbohydrate that humans are unable to digest. It provides us zero calories but it is essential to our digestive system since it forms the bulk. Soluble and insoluble fiber are it's two types. Here are the health benefits we can get fiber.


1. Reduces cholesterol
        Water soluble fiber dissolves easily in water forming a viscous solution. This decreases the absorption of cholesterol.



2. Steadies blood sugar
        Water soluble fiber also reduces your absorption of sugar. This is important especially to those people suffering from diabetes.



3. Loose weight faster
        Water soluble fiber decreases the speed at which food empties from the stomach into the small intestine. This means that you'll stay full longer. This will minimize overeating and craving. Plus, fiber has zero calories and no fat. It's a perfect companion with your weight loss diet.



4. Constipation
        Insoluble fiber absorbs water and forms the bulk to promotes regular bowel movement and prevents constipation and diverticulitis.



5. Lowers Risk of Cancer
        A high fiber diet decreases your risk of colon and colorectal cancer.


6. Cleans the colon
        Insoluble fiber helps cleans the bowel of toxins by encouraging regular bowel movement.



7. Controls Acid Reflux
        Insoluble fiber increases the speed at which food empties from the stomach into the small intestine, which helps prevent GERD (gastroesophageal reflux disease) and heart burn.




What is the recommended daily intake of fiber?


        The recommended daily intake of fiber based on the Dietary Reference Intakes of Institute of Medicine is:

Adults (50 years old and below) = 25 g for Women
                                               = 38 g for Men
Adults (more than 50 years old) = 21 g for Women
                                               = 30 g for Men



        Let's check if your daily diet meets this daily recommendation for fiber intake. Here are the Fiber content of foods based on to USDA:


  • 60 g Dietary fiber = Corn bran (1 cup, 76g)
  • 31 g Dietary fiber = Pearled Barley (1 cup, 200g)
  • 31 g Deitary fiber = Hulled Barley (1 cup, 184g)
  • 30 g Dietary fiber = Raw pinto beans (1 cup, 193g)
  • 28 g Dietary fiber = Dried oriental radish (1 cup, 116g)
  • 25 g Dietary fiber = Wheat bran (1 cup, 58g)
  • 17 g Dietary fiber = Oats (1 cup, 156g)
  • 16 g Dietary fiber = Boiled lentils (1 cup, 198g)
  • 14 g Dietary fiber = Oast bran, raw (1 cup, 94g)
  • 12 g Dietary fiber = Peanut (1 cup, 146g)
  • 12 g Dietary fiber = Yellow corn (1 cup, 166g)
  • 11 g Dietary fiber = Avodaco (1 cup, 150g)
  • 11 g Dietary fiber = Seeded raisin (1 cup, 165g)
  • 11 g Dietary fiber = Almonds (1 cup sliced, 92g)
  • 11 g Dietary fiber = Hazelnuts (1 cup chopped, 115g)
  • 11 g Dietary fiber = Dark chocolate (1 bar, 162g)
  • 10 g Dietary fiber = Pecans (1 cup chopped, 109g)
  • 9.0g Dietary fiber = Green peas, boiled (1 cup, 160g)
  • 9.0g Dietary fiber = Mixed nuts, oil roasted, with salt (1 cup, 134g)
  • 7.0g Dietary fiber = Green peas (1 cup, 145g)
  • 6.0g Dietary fiber = Cooked pearled barley (1 cup, 157g)
  • 6.0g Dietary fiber = Seedless raisin (1 cup, 165g)
  • 5.2g Dietary fiber = Boiled broccoli (1 cup, 156g)
  • 5.0g Dietary fiber = Walnuts (1 cup, 80g)
  • 4.5g Dietary fiber = Peas, boiled (1 cup, 160g)
  • 4.4g Dietary fiber = Apple (1 medium, 182g)
  • 4.3g Dietary fiber = Boiled spinatch (1 cup, 180g)
  • 4.2g Dietary fiber = White sweet corn (1 cup kernels, 154g)
  • 4.0g Dietary fiber = Oatmeal (1 cup, 243g)
  • 3.7g Dietary fiber = Potato (1 small, 170g)
  • 3.5g Dietary fiber = Brown long-grain cooked rice (1 cup, 195g)
  • 3.3g Dietary fiber = Cashews (100g)
  • 3.1g Dietary fiber = Banana (1 medium, 118g)
  • 3.0g Dietary fiber = Bread, multi-grain (1 large slice, 41g)
  • 2.8g Dietary fiber = Flaxseed (1 tbsp whole, 10.3g)
  • 2.6g Dietary fiber = Mango (1 cup, 165g)
  • 2.4g Dietary fiber = Broccoli (1 cup chopped, 91g)
  • 2.3g Dietary fiber = Pineapple (1 slice, 166g)
  • 1.9g Dietary fiber = Radish (1 cup sliced, 116g)
  • 0.7g Dietary fiber = Spinatch (1 cup, 30g)
  • 1.7g Dietary fiber = Carrots (1 medium, 61g)
  • 1.7g Dietary fiber = Cooked white glutinous rice (1 cup, 174g)
  • 1.6g Dietary fiber = Lemon (1 fruit, 58g)
  • 1.6g Dietary fiber = Peas (1 cup whole, 63g)
  • 0.6g Dietary fiber = White long-grain cooked rice (1 cup, 158g)
  • 0.6g Dietary fiber = Cucumber (1 cup, 104g)
  • 0.8g Dietary fiber = Grapes (1 cup, 92g)
  • 0.3g Dietary fiber = White chocolate (1 cup chips, 170g)