| g fiber? Why should you care? After all, it cannot be | | | | •If you have or are susceptible to developing |
| digested by the human body. It has no nutritional | | | | type 2 diabetes, a high fiber diet may slow the |
| value. In many forms, it is not that pleasant to eat. | | | | absorption of sugar into your system. |
| However, as we will discover, adequate fiber in your | | | | Sources of high dietary fiber include: |
| diet is vital for your good health. | | | | •Cereals: 100% Bran, Corn Bran, Bran Buds, All |
| Dietary fiber takes the form of water soluble and | | | | Bran |
| water insoluble. Each of these contributes to our well | | | | •Legumes: Baked beans, Kidney beans, |
| being but in different ways. | | | | Lintels, Navy beans |
| Taking an adequate amount of dietary fiber will help | | | | •Breads: Bran muffins, Crisp rye bread |
| you in many ways: | | | | •Pasta/Rice: Wheat spaghetti |
| •Inadequate fiber in our diet may cause hard | | | | •Vegetables: Cooked split peas, Red kidney |
| and difficult to pass stools, leading to training. This | | | | beans, corn |
| can lead to other serious problems. | | | | •Fruits: Apple with skin, Raspberries, |
| •Insoluble fiber increases the weight, size and | | | | Strawberries, Prunes, Pear, Figs |
| softens the stool which can prevent and treat | | | | It has been recommended that men over fifty |
| divertricular disease (weakening of the walls of the | | | | consume at least thirty grams and women over fifty |
| colon). | | | | consume at least 21 gram of fiber a day. |
| •May aid with problems such as hemorrhoids, | | | | As you increase the fiber in your diet, be sure to |
| irritable bowel syndrome and the development of | | | | consume plenty of liquids, preferably six to eight |
| small pouches in your colon as detected in a | | | | glasses a day. |
| colonoscopy examination. | | | | By providing adequate dietary fiber into your daily |
| •Can contribute to the lowering of cholesterol | | | | meals, you will be making a significant contribution to |
| levels. | | | | living a longer and healthy life. |