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Most people consume only about half the
fiber they need each day. Dietary fiber is the term used for
several materials that make up the parts of plants that your body
cannot digest.
Fiber is classified as either soluble or
insoluble. When regularly eaten as part of a diet low in
saturated fat and cholesterol, soluble fiber has been shown to help
lower blood cholesterol, thus reducing the risk of coronary heart
disease. A high-fiber diet may also help in reducing the risk of
diabetes and colon and rectal cancer. Eat foods high in both
soluble and insoluble fiber. Fruits, vegetables, whole-grain
foods, beans and legumes are all good sources of dietary fiber.
Read the labels on all packaged foods,
especially commercial oat bran and wheat bran products. Many of
these (muffins, chips, waffles) actually contain very little bran.
They may also be high in sodium, total fat and saturated fat.
Adding fiber to your diet may be easier
than you think. Here are some tips that can help you get
started:
- Substitute high-fiber foods
(whole-grain bread, brown rice, fruits and vegetables) for low-
fiber foods (white bread, white rice,
candy and chips).
- Try to eat more raw vegetables
and fresh fruit, including the skin when appropriate.
Cooking vegetables can reduce the fiber
content, and the skin is a good source of fiber.
- Eat high-fiber foods at every
meal. Bran cereal for breakfast is a good start, but try to
include some fruits, vegetables, whole
grains and beans in your diet as well.
- When food is not enough, a
dietary fiber supplement can be taken.
- Be sure to increase your fiber
intake gradually, giving your body time to adjust, and drink
at least six to least
six to eight 8-oz glasses of
fluids a day.
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