Makeripples

· The American Cancer Society, The American Heart Association and The American Diabetic Association recommend 25-35 grams of fiber daily from varied sources

· A healthy diet should contain soluble and insoluble fiber

· It is a fact that diets high in fiber encourage growth of anti-cancer bacteria.

· Increased dietary fiber may be helpful in treatment of certain kinds of diabetes.

· Added fiber helps prevent digestive diseases by contributing to bowel cleansing.

· Fiber is a safe natural laxative, and can be taken long term without side effects.

· Insoluble fiber does not dissolve in water, but instead absorbs water, causing bulk to speed food through the intestines.

o Colon cancer is the number one killer of non-smokers.

o High fiber diets inhibits the development of the disease

o Bulk dilutes the cancer causing substances and speeds them through the digestive tract giving these substances less time to do deadly work

o Remember insoluble is for intestines

· Soluble fiber helps regulate blood sugar, blood pressure and is known to aid in weight management.

o Diets high in soluble fiber lower “bad” (LDL) cholesterol

o Diets high in soluble fiber raise “good” (HDL) cholesterol

o Fiber slows digestion and makes you feel full longer

· We eat only about 1/5 the amount of fiber we did 100 years ago

· The average American consumes 8-11 grams of fiber daily

o 1 slice whole wheat bread averages 1 1/2 - 2 grams fiber

o 1/3 cup dry oat bran cereal contains 4.5 grams fiber

o 1/2 cup cooked green beans contain about 2 grains fiber

· Increase fiber slowly to reduce bloating, diarrhea, abdominal pain and gas.

· Dietary fiber is only found in plant foods, highest fiber foods are whole grain cereals followed by legumes, root vegetables then fruits.

· If your stool floats chances are your diet has a healthy amount of fiber.

· When you eat adequate amounts of fiber, you must have adequate water intake to prevent constipation.  Adequate water is ½ ounce daily for each pound of body weight.