MONDAY, OCTOBER 11 - DIETARY FIBER

 MONDAY, OCTOBER 11, 2021 - DIETARY FIBER

Okay - talking about health today - and a tough thing to talk about.  “Are you eating enough fiber!!!”  (Gee - I don’t really want to talk about this …)

“Fiber is one of the ingredients in the food that helps trigger the sensation of being full following a meal. Meals that contain a large amount of fiber will fill the digestive system for longer, leading to less frequent meals or snacking.” 

If you have been hiding under a rock, then you haven’t heard that oats can lower cholesterol (such as Honey Nut Cheerios or Oatmeal).  (And, what they don’t tell you is oats have FIBER)

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SOME FIBER RESEARCH:

“Include soluble fiber into your daily diet. Soluble fiber works in the digestive system to directly help lower your cholesterol level. In the small intestine, fiber binds to the cholesterol molecules and prevents the cholesterol from entering the bloodstream and traveling to other areas of the body like the arteries.”

“Insufficient fiber in the diet can sometimes make individuals feel sleepy immediately after they finishing consuming a meal. This post-meal drowsiness is due to drops in the body's blood sugar, which fiber can help prevent. Meals that do not contain fiber, or do not contain nearly enough, often make up those calories through the addition of carbohydrates, which can sometimes cause spikes in blood pressure that lead to sleep-inducing glucose crashes. Meals high in fiber, on the other hand, regulate the body's blood sugar and can prevent post-meal crashes or naps.”

“Diets low in fiber are known to lead to weight gain because the digestive system requires fiber in order to keep moving. When it does not move quickly or efficiently, the body can absorb excess calories, resulting in increased instances of weight gain. Diets high in fiber ensure that food moves through the digestive tract quickly, preventing excess calories from being absorbed by the body.”

(and … “Diets high in fiber help prevent constipation and ensure regular bowel movements.”)

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BUT … I have news today.  Recent studies show that fiber can help lower diabetes and even DEMENTIA!!

“Out of all the variables we looked at, fiber intake had the strongest influence,” said Associate Professor Bamini Gopinath in a statement. “Essentially, we found that those who had the highest intake of fiber or total fiber actually had an almost 80 percent greater likelihood of living a long and healthy life over a 10-year follow-up. THAT IS, THEY WERE LESS LIKELY TO SUFFER FROM HYPERTENSION, DIABETES, DEMENTIA, DEPRESSION, AND FUNCTIONAL DISABILITY.”

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Okay, I do have some dietary deficiencies.  I’ve been eating too many hollow carbohydrates, too much sugar, and not enough vegetables, and not enough fiber!!!  (And, not wanting to discuss my (ah) elimination problems, but (ah) more fiber will help in the (ah) bathroom!!!)

[Aside, my mother did use fiber supplements and lived to 98 - without diabetes and without dementia!!]

So, yesterday, I made a vegetable soup with lentils, onions, yellow bell peppers, ham, and spices!!!  

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How come every time I look at health issues - I end up on the short end?  Oh well, back to more vegetables, and back to more fiber!!!

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Another study suggests that depression can be limited by more fiber!!  

(Hit me with a 2 by 4 again!!)

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And, to bring this to an end:

Foods high in fiber:

Beans

Broccoli

Berries

Avocado

Popcorn

Whole Grain

Apples

Dried Fruits

Potatoes

Nuts

Well, let’s see how this works out!!

LOVE WINS!!!

Karen