Fiber - Are You Getting Yours?

Fiber foods are not only healthy, they are delicious. If fiber is new to your eating habits, you are about to discover some new foods, and youll get your fiber at the same time.

Health Benefits

Although experts agree that fiber in all its forms promotes digetive health and helps to prevent irritable bowel syndrome, diabetes, high blood pressure, heart disease and obesity. Harvard University found that surprisingly, the incidence of colon cancer did not seem to be affected by the amount of fiber eaten. However, the type of fiber, made a difference. Whole grain (like brown rice, oats, etc.) not only contain fiber but, more importantly, nutrients like anti-oxidants are likely the cancer-fighters. Folic acid and mulitvitamins, found in orange juice and leafy greens, can also reduce the risk of colon cancer by up to 75 percent.

Increasing Fiber Decreases Calories

Did you know that increasing the fiber in your diet actually reduces the number of calories your body absorbs from food? Eating moderate amounts of fruits and vegetables makes a significant difference. In low fat diets, 96 percent of calories consumed were absorbed, compared with 91 percent with high fiber eating. Sounds like a small difference? Five percent can add up meal after meal, day after day.

Other Weight Loss Benefits of Fiber

High fiber foods also tend to lower levels of insulin, the hormone that stimulates appetite and can lead to the urge to binge. In addition, improving your digestive processes wtith fiber can help rasie your metabolism, energize you and burn more calories in all of your daily activities.

Fiber Choices

So, how do you incorporate more fiber into your diet? There are many delicious and nutrious high fiber foods to choose from, including:

Apples (with skin)

Raspberries

Prunes

Beans

Green Beans

Peas

Nuts

Broccoli

Cabbage

Leeks

Asparagus

Sweet Potato

Brown Rice

Whole wheat pasta

Brown Rice

http://www.carbohydrate-guide.com/archives/2007/02/15/fiber-are-you-getting-yours.html