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by: Monique N. Gilbert, B.Sc.
By Monique N. Gilbert, B.Sc.
Personal Health, Nutrition & Lifestyle Coach
http://www.MoniqueNGilbert.com
Looking for an easy and natural way increase your vitality and
improve your overall well-being? Try eating more fiber!
The average American only gets about half the amount of fiber they
need everyday for their body to function optimally. According to the
American Heart Association (AHA), fiber helps lower cholesterol and
is important for the health of our digestive system. Both the AHA
and the National Cancer Institute recommend that we consume 25 to 30
grams of fiber daily.
Dietary fiber is a transparent solid complex carbohydrate that is
the main part of the cell walls of plants. It has two forms: soluble
and insoluble. Soluble fiber may help lower blood cholesterol and
reduce the risk of heart disease and stroke. Insoluble fiber
provides the bulk needed for proper functioning of the stomach and
intestines. It promotes healthy intestinal action and prevents
constipation by moving bodily waste through the digestive tract
faster, so harmful substances don't have as much contact with the
intestinal walls.
Unfortunately, many people are not eating this much fiber, which is
causing serious cardio-vascular health concerns. Recently the AHA
and the FDA (Food and Drug Administration) confirmed that coronary
heart disease is the leading cause of death in the United States,
killing more people than any other disease. It causes heart attack
and angina (chest pain). A blood clot that goes to the heart is
considered a heart attack, but if it goes to the brain it is a
stroke. The AHA ranks stoke as the third most fatal disease in
America, causing paralysis and brain damage.
Eating a high-fiber diet can significantly lower our risk of heart
attack, stroke and colon cancer. A 19-year follow-up study reported
in the November 2001 issue of Archives of Internal Medicine
indicated that increasing bean and legume intakes may be an
important part of a dietary approach to preventing coronary heart
disease. Beans and legumes are high in protein and soluble fiber.
Another study reported in the January 2002 issue of the Journal of
the American College of Cardiology also suggests that increasing our
consumption of fiber-rich foods like whole grains, fruits and
vegetables, can significantly lower the risk of heart disease.
Additionally, results from recent studies at the American Institute
of Cancer Research indicate high-fiber protein-rich soy foods, such
as textured soy protein (also known as TVP) and tempeh, help in
preventing and treating colon cancer.
Whole beans, soybeans and other legumes are excellent sources of
fiber. A 1 cup serving of cooked navy beans contains about 19 grams
of fiber! Always read the Nutrition Facts label to find out the
amount of, and the type of, fiber contained in any particular food.
To help you achieve your daily allotment of fiber, here is a list of
various foods with their fiber content.
Examples of Dietary Fiber:
1 cup cooked dry beans (navy, pinto, red, pink, black, garbanzo,
etc.) = 9-19 grams of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber
Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition &
Lifestyle Coach; Certified Personal Trainer/Fitness Counselor;
Recipe Developer; Freelance Writer and Author. Go to
http://www.MoniqueNGilbert.com to learn more about Monique’s
coaching.
Copyright © Monique N. Gilbert - All Rights Reserved
References:
** “Legume consumption and risk of coronary heart disease in US men
and women: NHANES I Epidemiologic Follow-up Study.” Bazzano, L. A.,
He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton,
P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.
** “A prospective study of dietary fiber intake and risk of
cardiovascular disease among women.” Liu, S., Buring, J. E., Sesso,
H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the
American College of Cardiology 2002 Jan 2;39(1):49-56.
** “Virtues of Soy: A Practical Health Guide and Cookbook” by
Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.
**********************
Monique N. Gilbert, B.Sc. has offered guidance in natural health,
nutrition, fitness, weight and stress management since 1989. She has
received international recognition for helping people improve their
well-being, vitality and longevity. Her personal coaching provides
the motivation, guidance and support you need to naturally get
healthy and fit, lose weight and keep it off, reduce stress and
anxiety, strengthen your immune system, increase your energy levels,
lower your cholesterol, improve your sleep, and achieve your goals.
For more information about Monique’s coaching, visit
http://www.MoniqueNGilbert.com
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