Wellbeing Tips - Fiber
Soluble fiber helps lower blood cholesterol and control blood sugar. Examples of soluble fiber include:- Oatmeal- Beans- Peas- Citrus fruits- Strawberries- Apple
Insoluble fiber helps prevent constipation and hemorrhoids, regulates insulin response and may prevent colon cancer. Examples of insoluble fiber include: - Whole wheat products - Root tubers (sweet potato, carrots) - Leafy vegetables (kangkong, kalabasa tops, pechay, spinach) - Cruciferous vegetables (cauliflower, broccoli, cabbage)
To fulfill your daily fiber needs, you need to consume 20 to 25 grams* each day. A sample fiber food plan may look like this:
*Based on IOM_FNB (2002)and FAO/WHO (2002) Recommendations
1 cooked brown rice 4 grams 2 slices whole wheat bread 4 grams 3/4 cup oatmeal 3 grams 1 cup cooked carrots 5 grams 1 cup leafy greens 1.5 grams 1 piece apple 4 grams 1 peice banana 3 grams Total 24.5 grams
The more fiber you include in your diet the more fluids you need to keep it moving through the digestive tract. Drink at least 8 glasses of fluids daily.
A high fiber diet may help you lose weight. It is not only lower in calories and fat, it also promotes satiety by making you feel fuller longer. Consume 20 to 25 grams of fiber daily.