Importance of Fiber in Your Diet
11:36 AMAs teenagers you may not think that things like preventing heart disease or hypertension matter much to you, and while it is true these diseases commonly do not come fully until you are older you CAN start taking steps to prevent these diseases now. Also, if you get in the habit of getting enough fiber now chances are you will continue to get enough fiber as you get older. Read this article about why fiber that is so important in your diet.
Many Americans know that fiber is "good for you," but may not know exactly why. The University of Maryland Medical Center notes that the average American eats 10 to 15 g of fiber per day. The suggested intake for older children, teenagers and adults is 20 to 35 g of fiber per day. Most Americans will need to double their dietary fiber intake to reach the suggested level. If you are like most Americans, you may need to increase your fiber consumption and you will probably feel inclined to do so after you become familiar with the importance of fiber in your diet.
Prevention of Heart Disease
A diet that is high in fiber may help prevent heart disease. A study published in the February 1996 "Journal of the American Medical Association" studied 40,000 male health professionals and concluded that a high-fiber diet was linked to a 40 percent lower risk of coronary heart disease when compare to diets that were low in fiber. Fiber from whole-grain sources seemed to be particularly beneficial in the prevention of heart disease.
Prevention of Metabolic Syndrome
High fiber intake is also linked to a lowered risk metabolic syndrome, a condition associated with factors related to the development heart disease and diabetes. Metabolic syndrome includes factors such as high blood pressure, high levels of triglycerides, low levels of high-density lipoprotein, or "good," cholesterol, excess abdominal fat and high insulin levels. The Harvard School of Public Health reports that a higher consumption of fiber from cereal and whole-grain sources can help prevent metabolic syndrome.
Prevention of Type 2 Diabetes
Fiber can help keep your blood sugar levels stable and may help prevent you from developing Type 2 diabetes. A study published in the May 2008 "Journal of Nutrition, Metabolism and Cardiovascular Diseases" concluded that the fiber from two and a half or more extra servings of whole-grain foods can decrease the risk of developing Type 2 diabetes by 21 percent. The Harvard School of Public Health recommends that you eat whole-grains foods at most meals. Consider eating whole-grain breads, brown rice, wild rice, whole-wheat pasta, oatmeal or barley. Do not hesitate to contact your doctor or a registered dietitian to learn how to incorporate more whole-grains into your diet.
Other Benefits
Fiber has other clinical proven benefits as well. Fiber can help prevent diverticular disease, according to the Harvard School of Public Health. Diverticular disease or diverticulitis is characterized by inflammation of your intestines. Adequate amounts of fiber intake, especially insoluble fiber, is associated with a 40 percent reduction in risk of diverticulitis.
A commonly known benefit of adequate fiber intake is to prevent or relieve constipation. Your gastrointestinal tract is highly responsive to dietary fiber and will readily clear if you increase your fiber intake. Increase your fiber intake slowly, as increasing your intake of dietary fiber too quickly can result in stomach aches and cramps. Water may help relieve these short-term side effects
A commonly known benefit of adequate fiber intake is to prevent or relieve constipation. Your gastrointestinal tract is highly responsive to dietary fiber and will readily clear if you increase your fiber intake. Increase your fiber intake slowly, as increasing your intake of dietary fiber too quickly can result in stomach aches and cramps. Water may help relieve these short-term side effects
Article: “ The Importance of Fiber in Your Diet” by Jenna Cree at Livestrong. Read more: http://www.livestrong.com/article/401120-the-importance-of-fiber-in-your-diet/#ixzz1h0dWrzuJ
Best Teen Diets recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for teens, parents and educators that emphasizes the importance of healthy eating for teens. Stay tuned for the re-launch of our website www.bestteendiets.org with updated information and resources.
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