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Written by Orange
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Thursday, 24 July 2008 |
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Today I wanted to write about the "magic" ingredient called fiber. According to wikipedia, dietary fibers are indegestible portion of the food that moves through digestive system, absorbing water and easing defecation. The American Dietetic Association recommeds a minimum of 20 - 35 g/day for a healthy adult as the fiber intake where as the British Nutritional Foundation recommeds around 12-24 g/day for a healthy adult.
So what are the sources of fiber?
Solulable Fibers
- Legumes (Beans, Soybeans, etc...)
- Oats, Rye, Chai, and Barley
- Some fruits and fruit juices (Especially prune, plum and berries)
- Certain vegetables such as broccoli, carrots and arthichokes
- Root vegetables such as patatoes, and onions
Insolulable Fibers
- Whole Grain
- Bran
- Nuts and Seeds
- Vegetables such as green beans, zucchini, celery
- The skins of some fruits, such as tomatoes
The FDA allows producers of foods containing 1.7 g per serving of psyllium husk soluble fiber or 0.75 g of oat or barley soluble fiber as beta - glucans to claim that reduced risk of heart disease can result from their regular consumption.
Eligible sources of soluble fiber providing beta-glucan include:
- Oat bran
- Rolled oats
- Whole oat flour
- Oatrim
- Whole grain barley and dry milled barley
- Soluble fiber from psyllium husk with purity of no less than 95%
As you can see having fiber in your meals, not only helps with the digestive system but with the consumption of right fibers, you can actually prevent your heart from geart disease.
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