My Herbs 1

We find fiber in our daily diet in substances that are not
digested or absorbed by the small intestines, primarily carbohydrates
and similar materials. Why is fiber so important
for the human body?
Fiber increases the speed of food’s
transit through the digestive tract,
particularly in the colon, absorbing water
and binding substances from food, such
as cholesterol. If we do not consume
enough fiber (as is more than likely according
to recent data), there is a risk of
major cardiovascular disease and type 2
diabetes, to name but two conditions.
Daily fiber intake by an adult should
be 25–30 grams. A child’s intake is determined
by taking his or her age and
adding five (a four year old child, for
example, should eat at least nine grams
of fiber a day).
It should be emphasized that “there is
no fiber like fiber." In various foods
there is a marked difference in the fiber
composition as well as in its health
benefits. It is advisable to receive fiber
as part of a normal diet, namely fruits,
vegetables and whole grains rather than
in fiber enriched foods or isolated in
the form of food supplements.
CONSUMPTION OF DIETARY
FIBER
Most people in the developed world
fall far short in the consumption of dietary
fiber. The average daily consumption
according to surveys falls around
12 grams, with little distinction between
men and women. That is less
than 50 percent of the recommended
daily dose.
SOURCES OF FIBER
Fiber can be divided into two groups
based on aqueous solubility:
1/ Soluble fiber is present in many
types of food, including:
* legumes (peas, soybeans, beans)
* oats, rye, barley
* some fruit (especially apples and bananas)
and berries
* some vegetables such as broccoli and
carrots
* root vegetables
* potatoes
2/ Sources of insoluble fiber include:
* whole grain foods
* bran
* nuts and seeds
* vegetables (green beans, cauliflower,
zucchini, celery)
* the skin of certain fruits and tomatoes
Oats have several nutritional benefits
compared to other cereals. Significant
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