Vietnam Coursework Sources Of Fiber - Homework for you

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Vietnam Coursework Sources Of Fiber

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Dietary Fiber Sources

Dietary Fiber Sources

Due to our hectic lifestyle, we tend to rely more on canned foods and ready-to-eat foods. This puts stress on our digestive system. And over a period of time, one experiences digestive system related problems. Digestive related problems can lead to weight gain, which in connection will increase the chances of serious health problems like diabetes and cardiovascular diseases. Hence, a change in diet will help you make the body healthy again, which will allow the body to function to its optimum capacity. Today, people are realizing the importance of dietary fiber, and so are trying to make changes in their diet. A diet rich with fresh fruits, vegetables, legumes, and other fiber rich foods can help you regain your digestive system health. So, select fiber rich foods and include them in your diet. Eating a fiber rich diet has many benefit. Some of these benefits are improved gastrointestinal health, reduction of hypertension and other coronary heart disease risks, weight loss, better insulin response, and reduction in the risk of cancer.

Sources of Dietary Fiber

Fibrous Fruits
All fruits contain good amount of fiber. But, there are some fruits which stand out as rich dietary fiber sources. Avocado, guava, raspberries, orange, grapefruit, papaya, apple, mango, blackberries, kiwi cantaloupe, pear, apricot, bananas, and strawberries are rich in dietary fiber. They say one should eat 5 serving of fruits everyday. This might not be possible for everybody. But, three serving of foods are quite possible. You can start your day by eating some fruits and then eat your normal breakfast. Also, before lunch if you get hungry eat a bowl of fruit. Again for evening snack eat a bowl of fruits. Avoid eating fruits during nighttime or after meals. Fruits or salads are meant to be had before meals, as they contain enzymes. Enzymes are vital to our bodies, and help to absorb nutrients from the main course. Eating a lot of fruits everyday, and eating seasonal fruits, will provide you enough fiber.

Fibrous Vegetables
Vegetables especially the green ones are a very good source of fiber, and many important minerals and vitamins. Vegetables when eaten raw in form of salad provide more nutrients and fiber. You can also cook them, but they lose their nutritional value when cooked. So, try to eat more salads and include more greens in it. Spinach, broccoli, peas, collard, kale, artichoke, carrots, tomatoes, potato with skin, cauliflower, and French beans are rich in dietary fiber content. Therefore, when you want to increase the amount of fiber in your diet eat more of these veggies. You can make delicious salads using many of the veggies. Eat a green salad before your lunch and dinner. This will make you feel fuller and provide the body more nutrients.

Fibrous Legumes and Beans
Legumes and beans are another excellent dietary fiber foods. They can be eaten as snack, can be added to salad or you can make a main course like a casserole out of them. Some good legumes and beans are kidney beans, lima beans, brussels sprouts, lentils, split peas, black beans, pinto beans, navy beans, and garbanzo beans. Sprouting seeds is very easy. All you have to do is wash them properly, then soak them in water for few hours and then tie them in a cheesecloth overnight. In the morning there will be sprouts formed, which you can cook to make a dish or a salad. This is a simple DIY method, but you can also buy a sprout kit which allows you to make different sprouts at the same time even more conveniently.

Other Fiber Rich Foods
Other good sources of fiber are cereals, berries, grains, etc. Raspberries, blueberries, and strawberries are good source of fiber. You can add them to yogurt or to cereal to make it delicious. Dry fruits like apricots, figs and dates are also great tasty foods that you can add to your cereal, if you don't have time to cut fruits. Spaghetti (whole wheat), bran flakes, barley, oatmeal, brown rice, and whole-wheat or multi-grain bread are also very good sources of fiber. You can also eats nuts like almonds and pistachio sometimes. Carrots are another excellent source of fiber and rich in many essential vitamins. You can drink carrot juice or add it to salad.

Today, many people suffer from constipation and many digestive system related problem. This is due to our lifestyle and habits. So, to get rid of any bowel related problems include the above sources of dietary fiber in your constipation diet. Also, eat smaller but more frequent portions of meals. While eating relax yourself and chew your food thoroughly. This will help in better absorption of foods, and prevent any bloating problems.

Other articles

Top 10 Sources of Fiber

Top 10 Sources of Fiber

From the WebMD Archives

Fiber helps you lose weight. and here's why. "It fills your belly, it acts like a sponge, it's slower to be digested and absorbed, so it makes you feel full," says WebMD Weight Loss Clinic Dietitian Kathleen Zelman, MPH, RD, LD. "It also provides bulk, which aids elimination, and it helps lower blood cholesterol ."

So where's the fiber?

1. Beans. Think three-bean salad, bean burritos, chili, soup.

2. Whole grains. That means whole-wheat bread, pasta, etc.

3. Brown rice. White rice doesn't offer much fiber.

4. Popcorn. It's a great source of fiber.

5. Nuts. Almonds, pecans, and walnuts have more fiber than other nuts.

6. Baked potato with skin . It's the skin that's important here.

7. Berries. All those seeds, plus the skin, give great fiber to any berry.

8. Bran cereal. Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.

9. Oatmeal. Whether its microwaved or stove-cooked, oatmeal is good fiber.

10. Vegetables. The crunchier, the better.

WebMD Weight Loss Clinic-Exclusive Feature Reviewed by Kathleen M. Zelman, MPH, RD, LD on October 07, 2005

SOURCE: Kathleen Zelman, MPH, RD, LD; WebMD Weight Loss Clinic Director of Nutrition.

© 2007 WebMD, Inc. All rights reserved.

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What are the Different Types of Soluble Fiber Foods? mobile wiseGEEK

wiseGEEK: What are the Different Types of Soluble Fiber Foods?

Fiber is essentially the parts of a plant that, when eaten, cannot be broken down for digestion by the human body. There are two types of fiber: insoluble fiber, which does not dissolve in water, and soluble fiber. which does. When consumed in adequate amounts each day, soluble fiber can bring about significant health benefits, such as improved cholesterol levels and regulated blood sugar balances. Learning to recognize soluble fiber foods can be a valuable first step toward improving one’s diet and overall health.

As fiber is derived from plants, some of the most beneficial soluble fiber foods are those which have not been broken down from their original plant form — namely fresh vegetables, fruits, and legumes. Vegetables high in soluble fiber include potatoes, broccoli, and carrots. Fruits include apples, plums, and citrus fruits. Among the best legume sources of soluble fiber are peas and pinto beans.

Grain and cereals are another important source of soluble fiber foods. Again, the less the fiber source has been broken down from its original form, the higher its soluble fiber content tends to be. Thus, whole grain oats and barley are two of the best grain-derived soluble fiber sources.

Cereals and grains are commonly present in more processed forms in foods like bread, pasta, and breakfast cereal. Whether these products are high soluble fiber foods depends on the extent to which they have been refined. White breads and pastas are usually highly refined, leaving little of the grain from which they are made intact. As a result, these products tend to be low in soluble fiber. Comparatively, whole grain pastas, breads, and cereals usually contain fair amounts of soluble fiber, and should be chosen over highly processed grain products.

Choosing high soluble fiber foods can have important health benefits. Soluble fiber can reduce the body’s levels of low-density lipoprotein (LDL ) cholesterol, resulting in reduced overall cholesterol. This cholesterol reduction can translate to improved heart health. In addition, soluble fiber can reduce the rate at which the body absorbs sugar, thus providing a natural method for regulating the blood sugar.

The American Heart Association recommends that the average adult should attempt to consume around 25 grams of fiber each day. In order to experience cholesterol-lowering benefits, some physicians suggest that at least three of these 25 grams should consist of soluble fiber. To determine the fiber content of store-bought food products, study the nutrition facts label included on their packaging.

Article Discussion

3) Do all fruits and vegetables have roughage?

2) To be clear, the fact that a food doesn't say on its packaging that it has soluble fiber doesn't necessarily mean that it does not. Some breakfast cereals and packaged breads will make mention of it, but not all foods with soluble fiber will mention it. Read the ingredients! Insoluble fiber is also important it's much more prevalent (note the the article mentioned that just a small portion of your fiber intake will be soluble).

And, of course, the most nutritious foods have no packaging, because they are fresh fruits and vegetables! You probably were taught either the food pyramid, with grains at the bottom, or the old "four food groups" when you were a kid.

But if you want to eat healthy (assuming that you are not underweight, which comes with special needs), think about eating your vegetables and fruits *first.* They are the most nutritious and should be the biggest chunk of your diet. Think of carbohydrates (bread, pasta, rice, etc. preferably whole-grain) and protein foods like eggs, meat, and dairy as being flavorings for your vegetables, which should be the main attraction. Eat like that and soluble fiber isn't the only nutrient you'll be loading up on!

1) If you're trying to get started eating healthier, foods rich in soluble fiber are a good thing to add. But if you have a lot of changes to make, don't try to do it all at once - you'll crash and burn and go right back to your old way of eating.

Instead, think of starting with one thing. Is there one thing you eat each day that you could replace with an apple, a banana, a handful of grapes? Make that one healthy, easy change and live with it for a while. (If you are sedentary, meanwhile add just a smidge of additional physical activity to your day, even if it's 15 minutes of tidying up or a three-block walk.)

The tiny changes will feel good and soon you'll want to make more and will be ready to. Where can you cut a refined carb (i.e. white bread, pasta, etc.) and replace with a whole grain or even a vegetable? (For instance, spaghetti squash instead of pasta.)

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