Walking in Beauty
What is FIBER? Fiber is an essential nutrient. However, many of us struggle in getting the recommended daily amounts in our diets. The goal for Women is to aim for 25 grams of fiber per day, while Men should target 38 grams, or 14 grams for every 1,000 calories.
Two Types of Fiber are: SOLUBLE FIBER is like a sponge, it swells in the stomach
and helps us fill full. Soluble fiber helps with cholesterol levels and controlling blood
sugar. Here are some sources of soluble fiber oatmeal, oat bran, dried beans, rice bran, barley and nuts. Fruits and vegetables include apples, oranges, pears, strawberries, blueberries, cucumbers, celery, carrots and potatoes. INSOLUBLE FIBER is often called the roughage. This type of fiber slows down the process of digestion and helps burn calories, contributing to weight loss. Good sources of insoluble fiber include: whole wheat, whole grains, wheat bran, corn bran, barley, couscous, brown rice, bulgur, seeds, nuts, zucchini, cabbage, onions, tomatoes, carrots, green beans, dark leafy vegetables, broccoli, spinach, kale. Fruits, such as kiwi, strawberries, raspberries, pineapple, blueberries and grapes. Remember when you decide to increase your fiber, also increase your water intake. Fiber needs the extra fluids to help move it smoothly through the digestive system. If not, you may experience nausea or upset stomach. Fiber can help with energy, digestion, weight loss and also helps to slow the absorption of sugar and help improve blood sugar levels. For more information about Fiber or other Nutrition Topics: Daisy Arsenault, RD LD daisy@gallupjourney.com
24 July 2020
