The Healthy Baking Company
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Fiber Fundamentals
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Why is fiber essential? Fiber can prevent, alleviate, and even cure many kinds of diseases: constipation, gallstones, Crohn’s disease, irritable bowel syndrome, diverticulitis, overeating, and hardening of the arteries. Fiber is active in each stage of the digestive process:
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Stimulates the flow of saliva
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Makes one feel full as it swells with water in the small intestine,
slowing down the passage of food and the absorption of sugars
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Creates a favorable environment for beneficial bacteria that aid
digestion in the large intestine
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Softens and enlarges the stool, making elimination easier 5. Binds and removes cholesterol compounds. What is fiber? Fibers are are like the skeletons of plants. They help them keep their shape, and fiber can help you stay in good shape, too. There are two classes of dietary fiber, both of which absorb and hold water in the digestive system:
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Soluble, which can be partially digested 2. Insoluble, which is indigestible How much fiber do you need? It’s important to get both soluble and insoluble fiber in your diet by eating a variety of whole foods. Most Americans get about 10 grams of fiber per day, but 20-25 grams per day can increase your health benefits significantly. What are good sources of dietary fiber? Two to three servings of whole grains, five servings of fruits and vegetables a day, plus one to two servings of legumes per week will give you a good balance of soluble and insoluble fiber. Excellent sources include oats, apples, citrus fruits, leafy green vegetables, and beans. One California Suncake has 9 grams of fiber! Fiber belongs to which class of basic nutrients: fat, protein, or carbohydrate? If you guessed carbohydrate, congratulations! California Suncakes and Heart Thrives are a great source of the best kind of carbohydrates! For more information on dietary fiber, please visit www.eatright.org.
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