LAXMI SAT ISABGOL

Daily dose of fiber can help you live longer, healthier By Teri Greene Montgomery Advertiser

Muffins, beans, nuts and oatmeal provide soluble fiber while broccoli, wheat bread, green beans and grapes are high in insoluble fibers. -- Karen S. Doerr/Advertiser Dietary fiber: It's not just for the Metamucil generation. You need it every day, regardless of your age. It's not a diet fad or fly-by-night health trend, but adequate fiber intake has been cited as key in keeping your heart healthy, preventing disease, and losing weight or maintaining a healthy weight. It's also an absolute necessity for overall good digestive health. "Fiber comes from the part of the plant that you can't break down in digestion," said Miriam Gaines, registered licensed dietitian and director of nutrition and physical activity for the Alabama Department of Public Health. "Think of the G.I. (gastrointestinal) tract as just a pipe; fiber is very important factor when it comes to food going through and moving things along." Though the American Dietetic Association recommends 20 to 35 grams of fiber daily for older children, adolescents and adults, the average American only takes in around 10 to 15 grams a day. Why the shortfall? First, there are the lasting effects of the high-protein diet craze, which virtually wiped vegetables and whole grains -- the major fiber sources -- off the typical dinner plate. Then, there's Americans' lust for fast-food and junk snacks. "Any time you reduce the number of fruits, vegetables and whole grains in the diet, it will decrease the amount of fiber," Gaines said. Need a crash course on fiber? Here are some basic facts and tips: If you're looking to lose weight or maintain a healthy weight, fiber could be one of your best friends. "We certainly recommend increasing fiber for weight loss, because it makes you feel more full and satisfied, so you tend to eat less," said Susan Mann, a registered dietitian at Baptist Center for Diabetes and Nutrition Education. High-fiber foods are nutrient rich, meaning you get a lot of nutrients and are quickly satisfied for a low number of calories. Most of them also require a good deal of chewing, slowing down eating time and allowing your brain to grasp the message that you are full, Gaines said. A study published in the June 2006 Journal of the American Dietetic Association showed that low fiber intake plays a role in the development of obesity; normal-weight adults in the study ate more fiber and fruit each day than their overweight and obese counterparts. Fiber's cholesterol-lowering power makes it a key component of a "heart healthy diet" as laid out by the American Heart Association. A number of studies have also shown that getting enough fiber can lower the risk for some cancers, including colon cancer. There are two kinds of fiber, soluble and insoluble. One is not more important than the other -- you need a balance of both. Soluble fiber helps lower cholesterol, attracts water and turns to gel to slow digestion. It is found in many bulked-up foods, including oat bran, barley, nuts, seeds, beans, lentils and peas. Insoluble fiber is the type that speeds the passage of foods through the stomach and intestines and adds bulk to the stool. Good sources are most fruits, vegetables and whole grains. A common misconception is that only seniors need to be concerned about fiber. But Gaines said that's only because often increasing age often brings decreased activity and poor fluid intake, resulting in chronic constipation -- which fiber easily remedies. Older adults who are able to remain active, get enough fluids and eat healthfully really don't have more fiber needs than younger adults. A good daily target for everyone: at least 25 grams a day. Shop wisely. Look for the words "whole grain" on breads and cereals. Choose fruits and vegetables with skin -- peaches, potatoes and grapes for instance -- and be sure to leave the skins on when you eat them. In most cases, the amount of fiber in a food is the same whether the food is eaten raw or cooked. Instant fiber? One of the latest nutritional trends is flavorless, texture-less fiber powders, such as Benefiber, that you add while preparing ordinarily fiber-barren foods -- smoothies, pancakes and baked goods, for example. This method works, experts say. But it's not the optimal way to get your fiber needs met. With fruits, vegetables and grains, you get not only the fiber but also vitamins and minerals as well as foods that are naturally low fat, low calorie and filling. Does fiber have side effects? If you're a fiber newbie, add fiber gradually. Eating a large amount of fiber in a short time can cause gas, bloating, and cramps -- discomforts that go away once the digestive system's natural bacteria adapt to the increase in fiber. Water aids the passage of fiber through the digestive system, so be sure to drink eight glasses of water or non-caloric fluid a day. Note that as you work fiber into your diet, you will be hungry by your next meal. The upside: If your next meal is also high-fiber, you will eat less, so it all balances out. Other articles: • Dye, Bennett enter College Football Hall of Fame • Two killed in U.S. 31 crash • Obituaries for 08/13/2006 • Seminary student remembered for giving life to protect girl • I-65 deaths high in metro area • Good Morning, Governor • Students need stronger leader • 'Idol' Worship • Costs stack up for college kids • Sister act: ASF company stages Chekov's 'Three Sisters' • Maybe better education offers answer • AUBURN REPORT: AU linemen leave injuries, distractions behind • ADEM pushes for new plan • They're ready to be 'Top Model' • Cables put up along risky roads • New Orleans tourism hurting year after Katrina • 'American Idol' audition requirements • Shooting gift horse unwise • Gridiron puts golden touch on state economy • ALABAMA REPORT: Former QB catches attention as WR Talk Alabama Forums Click here to start or read a forum about this story, politics, sports, food, movies, music, religion or anything that concerns you.