According to urbandictionary.com, moral fiber is defined as "the capacity to do what is right, no matter what the circumstance." I can't think of a good connection between that AND nutritional fiber, but I'm sure if you use your imagination, you can probably conjure up something. It was worth the catchy post title!
The subject of this post is...fiber (the nutritional kind)! It's something that you probably hear about everywhere these days. Everything now has fiber in it, from children's breakfast cereals to even grape juice!
Fiber is a very important part of your diet:
- Helps lower blood cholesterol level, reducing risk for heart disease
- Helps stabilize blood sugar level
- It is linked with prevention of many cancers, especially colon and breast
- Helps prevent constipation, diverticulosis, hemorrhoids, and other disorders
- It is good for removing toxins from the intestines and body
- Increases satiety, helping to assist in weight management
Most American diets are seriously lacking in fiber and now that people are becoming more health conscious (and the Obama administration is clamping down), food companies are adding fiber to their products, hoping to make their highly processed foods look less processed (http://www.usatoday.com/money/industries/food/2009-06-03-kellogg-adds-fiber-to-cereals_N.htm).
I think it's great that companies are now fortifying their food and beverage products with fiber, but in the end, consumers need to pay attention to what it is ALSO in their products other than additional fiber (ie. high sugar, food coloring, additives, etc).
A great example - I am a fan of the Fiber One Oats and Chocolate bars,
but after looking at the number ingredients in them, I have reconsidered my opinion of them:
Chicory root extract, chocolate chips with confectioners shellac (chocolate chips [Sugar, Chocolate Liquor, Cocoa Butter, Dextrose, Milk Fat, Soy Lecithin, Ethanol, Shellac, Hydrogenated Coconut Oil]), Rolled Oats, Crispy Rice (Rice Flour, Sugar Malt, Salt), Barley Flakes, High Maltose Corn Syrup, High Fructose Corn Syrup, Sugar, Canola Oil, Honey, Glycerin, Maltodextrin, Palm Kernel Oil, Tricalcium Phosphate, Soy Lecithin, Salt, Nonfat Milk, Peanut Oil, Cocoa Processed with Alkalin, Natural Flavor, Baking Soda, Color Added, Almond Flour, Sunflower Meal, Wheat Flour, Mixed Tocopherols Added to Retain Freshness.
Take note that the chocolate chips have "shellac" on them, which is a waxy coating (also often used on produce such as apples) to make it look shiny and nice. Not too healthy! In general, I treat fiber and energy bars as a dessert, so if you look at it as a "treat" which is usually a lot less healthy, the damage isn't too terrible. I like the way the bars taste, but I won't be buying boxes of them and eating them on a regular basis. They are a great way to supplement your diet with fiber occasionally, but it's probably not a good idea to rely on them frequently as a healthy food.
The best fiber to eat is the kind that is naturally in the food, not artificially added.
Great sources of fiber:
- Whole grain cereals and flours
- Brown rice
- Bran
- Fresh and dried fruits
- Fresh vegetables
- Nuts and seeds
- Beans, lentils, peas
If you can substitute a few items in your diet for fiber-rich alternatives, you're doing well. Once you have included some in your diet, I would then say that it is OK to add in some of the new "fiber-supplemented" foods on the market, such as cereals with fiber added, fiber bars, etc.
I usually get my daily fiber intake by substituting high fiber wheat bread and bagels for lower fiber white breads. Also, I will try to eat oatmeal whenever possible. I keep apple and cinnamon packets of Trader Joes oatmeal in my desk at work. I will also almost always use multigrain or whole wheat pasta as well, instead of traditional semolina pasta. I understand that not everyone likes the way whole wheat pasta tastes. Ronzoni (and I'm sure other brands) also create "whole wheat blend" pastas that are a blend of whole wheat and regular flour. They taste pretty good. I am always on the search for better brands!
The key to incorporating fiber in your diet is making it palatable. If you have to gag down chalky powders or cardboard tasting bread, it's going to be tough to keep it in your diet.
The other options, speaking of chalky powders, are fiber supplements that come in powder and pill form. I find these harder to incorporate into your diet since they often don't dissolve in water and have to be taken in addition to food. On the plus side, you can get away with a diet low in fiber, by taking a fiber supplement.
I am currently taking Spectrum Essentials Flax Fiber Prebiotic Dietary Supplement
which tastes fine in juice or sprinkled on food, but it definitely does not mix well with water. I chose it because of its health benefits:
It has flax seed instead of psyllium in it. Psyllium has a higher content of soluble fiber, which can actually cause constipation if enough water ISN'T consumed. The lignans in flax seed also contain phytonutrients which can actually help balance hormones.
You could also consider taking a supplement that completely dissolves in water - Benefiber Fiber Supplement Powder. I have never tried it, but it seems pretty convenient and the ratings for it on Amazon are good.
There are many, many more products out there. If I come upon any good ones, I will be sure to post them.
Lastly, when it comes to taking fiber supplements...
Experts recommend:
- Introducing fiber into the diet slowly, increasing amounts over time (doing it too quickly can lead to gas, bloating, or diarrhea).
- Drink plenty of liquids when consuming fiber to prevent constipation.
- Don't go overboard.
- Try and incorporate fiber here and there into meals. It doesn't have to all be consumed at once.
- Take supplement at least 2-3 hours before or after any medications, since fiber can decrease absorption.
Posts
No comments:
Post a Comment