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Posted on 12.21.2011
Eat Fiber For A Healthier You

What is fiber?

Fiber is the part of grains, fruits, nuts, beans, vegetables and seeds that people can not digest. There are two different kinds of fiber, soluble and insoluble. Insoluble fiber is found in wheat bran, wheat bread, and fruit and vegetables with peels. It can not dissolve in water. Insoluble fiber may help lower the risk of some cancers. It also adds bulk to the stool to help prevent constipation. Soluble fiber is found in beans, peas, rice, oats, barley, fruits, and vegetables. It will dissolve in water or form a gel. Soluble fiber may help lower cholesterol and regulate blood sugar levels.

Why should I increase my fiber?

Fiber plays a role in preventing some chronic diseases as mentioned above, but for a patient with MS the main reason is the prevention of constipation. The average American only gets 10-15 grams of fiber per day, 20-35 grams is recommended.

  • Tips to consider before increasing fiber

  • Add fiber to your diet slowly to avoid gas or diarrhea.

  • Increase your water intake to 8-10 cups a day to promote bowel movements.

  • Read food labels to find out the amount of fiber per serving.

How do I increase fiber in my diet?

  • Eat at least 3-5 servings of vegetables, 2-3 servings of fruit, and at least 6-10 servings of whole grain bread, cereal, rice, or pasta per day.

  • Eat more dried peas and beans, i.e. lima beans, black eyed peas, pinto beans.

  • Instead of drinking fruit and vegetable juice eat them.

  • Add wheat germ or bran to casseroles, muffins, bread, cereal, etc.

  • Chew the high fiber foods slowly and thoroughly.

  • Add beans to salads and rice dishes.


Nutrition Archives

Posted on 12.21.2011