Saturday, March 3, 2007

sources of fiber and why we need to eat lots of it.

Fiber, there are several kinds, lots of food sources what is best? Why take in so much?
Research suggests that fiber may prevent heart disease, diabetes, some forms of cancer and obesity.
Good reasons to eat lots of fiber isn't it? Here is a simplified explanation of what fiber is and does for the body. First it is bulk, it soaks up fats and helps to flush them through the intestines so that food/fecal matter doesn't linger and cause rot and a dangerous condition in your intestines that keeps rotten decaying mater close to the same intestinal cells for a long time. Just like food left close to your teeth causes cavities, so food left in one spot for too long causes dire trouble in the colon. Generally meats and dairy products in concentration like to just sit and not keep moving along. When the food you've eaten has passed through the small intestines most of the nutrient gathering (the mechanism your body uses to strip your food of needed nutrients to supply your body's needs) has been done and what's left is waste.
Fiber is classified as soluble or insoluble Soluble fiber tends to help lower Cholesterol, the sources of this include oats and oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp; legumes, such as chickpeas and pinto beans; and fruits, such as oranges and apples.
So start adding these to your diet if you want to get healthy.
Insoluble fibers which are still good for your colon don't help lower the cholesterol these include: whole-wheat breads;such as bran, bread, bulgur, and pasta; wheat cereals, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and apple skin, raspberries, broccoli and nuts and seeds; such as walnuts and sunflower seeds.

So when you are thinking about vegetable go for fresh Spinach, carrots, broccoli, beans, brown rice.

Here is a mini food fiber chart:
• Bananas, 3 grams - medium 8" long
• Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans
• Berries, 4-5 grams - blackberries, raspberries
• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain
• Broccoli, 4-5 grams
• Brussels Sprouts, 2 grams
• Carrots, 3-4 grams
• Dried Figs, 10 grams - 3 figs
• Fruit, 4 grams - medium apple, medium pear
• Green Beans, 2 grams - broad beans, pole beans, snap beans
• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens
• Lentils, 6 grams
• Lima Beans - 4-6 grams
• Peas, 7-9 grams - black-eyed peas, green peas
• Potatoes, 4-5 grams - medium baked Idaho or sweet potato
• Sweet Corn, 5 grams
"Low-fiber diets have been connected to numerous diseases and conditions such as colon cancer, constipation, Crohn's disease, diverticulitis, heart disease, high blood pressure, hemorrhoids and varicose veins are examples. Correcting low fiber intake for your diet can help you achieve regular bowel movements necessary for optimum health."
you can take a powder product~Everybody’s Fiber~If you'd rather take fiber separately rather than eat whole wheat, etc. it has many ingredients that are very good to take for a troubled colon.
For many years I have had IBS, irritable bowel Syndrome, I found this particularly helpful while I was getting my fiber intake adjusted,Bowtrol also for Diarrhea, Chrohn's, Constipation, Colitis, Abdominal Pain, Heartburn, and Bloating.
Hemorrhoids can also be a problem due to low fiber intake and I, personally can attest to the efficacy of Venapro, it really works, for me it has been a permanent solution without surgery and I'm sure we've all heard about the horrors of hemorrhoid surgery.

This morning's blood sugar reading is down; nearly 'normal', even tho' I cut down the evening insulin to 10 units, from 15. I kept up the 15 units this AM, we'll see how the dinner reading is, I hope soon to be down to 10 and 10.
I am continuing with my low-low-fat(I am really trying for two grams a day) low-carbohydrate(simple and starchy are the ones I avoid),low-protein,low-calorie, low-salt,nearly nil sugar diet(there is some sugar in fruits you know). I've lost 16 pounds and I'm tickled, my blood sugar readings are staying close to 'normal' ranges, but I'm still on a little insulin.

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