Fiber Up Your Diet

Overview

Fiber is the tough part of plant foods that cannot be digested and absorbed. Although fiber cannot be absorbed into your bloodstream, it is very important to your health. The work is initiated in your digestive tract, but has wide ranging impact on your total health, including bowel health, prevention of constipation, heart health, cholesterol, blood sugar, hunger and satiety, weight management and much more.

Types of Fiber

There are two basic types of fiber, soluble and insoluble. Soluble fiber can be dissolved in water to form a gel, while insoluble fiber does not dissolve in water. Soluble fiber binds waste in the gut, holding it together as a soft mass, while insoluble fiber helps to stimulate the action of the intestines to push the waste along, into the colon and out.

How Much Fiber Do You Need?

The recommended intake of fiber is 25 grams daily for women and 35 grams for men. Unfortunately, many people in the US are not getting nearly enough. This is the result of eating large amounts of highly processed foods from which the fiber has been removed. 

Food Sources of Fiber

You need to eat a variety of plant foods to get the recommended intake of fiber. Keep in mind that number of servings, portion sizes, method of preparation, waste (such as peeling fruit), and straining (as in making juice), will determine  the actual amount of fiber that you get each day. As a general rule, you should choose foods as close to their natural state as possible and eat less of those with added sugars or made from refined, white flour products. Here is a short list of moderate to high fiber foods that you can choose from.

• Whole grain breads and cereals
• Fruits
• Vegetables
• Dried beans or peas
• Nuts and seeds

Mix It Up

You can mix and match foods to get the fiber you need. Keep in mind that while fruits are naturally high in fiber, fruit juice is not, as the fiber is removed in juicing. So, go for the whole fruit. Also, remember to drink plenty of water. 

Summary

Eating a diet that is rich in whole grains, fruits and vegetables, dried beans, peas, nuts and seeds will help you to get the fiber you need for total health.

The Health Benefits of Fiber

Overview

Millions of Americans are not getting the fiber they need sustain their health. In fact, you may be suffering, needlessly, from health problems that could easily be prevented by just eating more foods that are high in fiber and less sugar and other highly processed foods.

What is Fiber

Fiber is the insoluble part of carbohydrates that cannot be digested and absorbed. Although fiber is not absorbed from the digestive tract, it can affect your health in a number of ways, including binding with digestive waste and removing toxins from your body.

Types of Fiber

There are two main types of fiber – soluble and insoluble. Soluble fiber is fiber that can be dissolved in water and is found mostly in fruits. Insoluble fiber is more straw-like and is not soluble in water. Both soluble and insoluble fibers are important to your health.

Health Benefits of Fiber

Fiber is best known for its role in promoting regular bowel movements and preventing constipation.

In the process of moving waste from your gut, mops and traps bile, cholesterol, and other potentially toxic waste and moves through your colon and out of your body.

Another important benefit of fiber is controlling your blood sugar. It does so by slowing the breakdown of carbohydrates in the gut, so that sugar is absorbed more slowly. This helps to prevent potentially harmful spikes in your blood sugar.

Additionally, fiber also acts as a probiotic, which means it allows healthy bacteria to grow and reduces the amount harmful bacteria in the gut.

Numerous studies show that a diet rich in fiber may help to promote weight loss, reduce the risk of diabetes, high blood pressure, cardiovascular disease and colon cancer.

How Much Fiber Do You Need?

The National Research Counsel recommends that adult women consume 25 grams of fiber daily and that men get at least 35 grams. Children need smaller amounts.

Food Sources of Fiber

Fiber comes from plant foods. You can get the fiber you need by eating a diet rich in fruits and vegetables, whole grains, dried beans and peas, legumes, tree nuts and seeds.

Summary

Eat foods that are rich in fiber to keep your digestive tract healthy, prevent rapid spikes in your blood sugar, control your cholesterol and enjoy all of the other health benefits that you get from fiber. These benefits include weight loss and reducing the risk of colon cancer.

Iron Deficiency Anemia

Overview
Iron deficiency anemia (anemia) is fairly common in children, women of childbearing age and pregnant women. It can result from poor food intake or from the loss of large amounts of blood. Pregnant women often become anemic due to the rapidly increasing blood volume of both mother and baby.

What Causes Anemia
Diet. You could develop anemia simply because you are not getting enough iron in your diet. Anything that interferes with the absorption of nutrients (malabsorption) could also lead to anemia. Children who are growing rapidly may become anemic if they drink a lot of milk but eat little meat or other iron-rich foods.

Pregnancy. Pregnancy can also lead to iron deficiency anemia. During pregnancy, both the mother and baby are increasing their blood volume. This requires iron to make the hemoglobin. If there is not enough iron to meet this need, anemia can result.

Blood loss. Losing a lot of blood is another way that you can develop anemia, including injury to a blood vessel, heavy menstrual periods, malabsorption, or any condition that results in bleeding from the gut.

Symptoms of Anemia
If you are anemic, you might experience the following symptoms:

• Tiredness/fatigue
• Weakness
• Dizziness
• Shortness of breath
• Lowered immunity/frequent infections
• Pale skin
• Irregular heartbeat
• Pica: Eating ice, dirt or chalk
• Tingling of the hands and feet

Preventing Iron Deficiency Anemia
The most important thing that you can do to prevent iron deficiency anemia is to eat a diet that is rich in iron. Liver and red meat are good sources. You can also get iron from other animal products as well as plant sources. Eat more whole foods and less processed foods for optimum results.

Additionally, eat foods that are high in vitamin C will help to increase the amount of iron you absorb. On the other hand, drinking milk at the same meal with iron-rich foods will reduce the amount of iron absorbed, so try to drink milk or consume other calcium-rich foods at a different time.

Treatment
If you are diagnosed with iron deficiency anemia, you will need to take steps to correct the problem as quickly as possible. There are two primary approaches to treating iron deficiency anemia - diet and iron supplementation. The treatment will depend on the cause of the anemia and the severity.

Diet. If you are not getting enough iron from your diet, you will need to will need to eat more iron-rich foods. A registered dietitian can help you to identify ways to increase your intake.

Supplement. In some cases, a basic multivitamin with mineral supplement might help to improve your hemoglobin level. Your doctor may prescribe a higher dose iron supplement where diet and a basic MVI with iron is not enough. Conditions such as pregnancy, malabsorption and conditions that result in chronic blood loss typically require a high dose supplement.

Food Sources of Iron
Animal products such as liver, red meat, poultry, fish, clams and egg yolk are high in iron. But you can also get the iron you need from a diet that is rich in plant foods. Spinach and other green leafy greens, legumes, dried fruit, dried beans and peas, pumpkin seeds and molasses are all good sources. In  addition, breads and cereals that have been enriched with iron can also help to boost your iron intake.

Recommended Intake
The recommended intake of iron for women ages 19-50 is 18 milligrams. In comparison, the RDA for men of the same age is a mere 8 milligrams. The difference is due to the large loss of iron that women experience during their monthly period. Requirements at different stages in life vary.

What Next?
Eat foods that are high in iron daily to boost iron levels, increase hemoglobin level and reduce your risk of anemia.

Cut Calories and Lose Weight in 12 Easy Steps

Overview
If you are overweight or obese, you may need to cut calories to lose weight. You could spend a lot of time measuring everything you eat to the half-cup or teaspoon, or you could weigh everything to the gram. You could even get a calorie counter and count the number of calories in everything you consume. Some people might find this process intriguing, or even fun and engaging. But do you want to get burdened with all of that, or would you rather take a simpler approach? Actually, there is a simpler way. If you want to cut calories without the hassle and lose weight fast, here are 12 easy steps to help you get started:

Cutting Calories

1. Vegetables. Vegetables are naturally low in calories, unless you opt for starchy root vegetables. So make these the central focus of your meals. 
2. Fruits. Most fruits are higher in calories than vegetables, but these foods pack a punch when it comes to antioxidants and other vital nutrients. Look for those fruits that are lower in calories and eat those more often. Avoid adding sugar or any sweetener to your fruits. Also, avoid fruit juices, as these tend to be higher in sugar and total calories than the natural fruit.
3. Grains. Choose whole grains rather than refined grains. Most foods made with whole grains will give you extra fiber without unwanted calories. On the other hand, foods made from refined grains are more likely to have added fats and sugars, thus giving you more calories per serving. 
4. Milk. Choose non-fat or low-fat milk, cheese, yogurt and other dairy products. This move could cut the number of calories you get by 50 percent or more. 
5. Meat. Eating beef and pork less often is a good way to cut calories from this group of food. Another strategy is to buy lean cuts of meat and trim away any visible fat. Do the same for poultry. You can lower your total calorie intake by this one simple step. Additionally, choose a method of cooking that does not require adding fat to the meat or meat dish. 
6. Seafood. It is okay to eat seafood that is high in fat, primarily because the fat in these foods are healthy, omega-3 fats that might be otherwise hard to get. There are real health benefits to be gained from eating fatty fish (although you have to be careful about seafood that may contain high levels of mercury). Avoid frying or otherwise preparing seafood with added fat, as this lead to a significant increase in total calories. 
7. Dried Beans and Peas. Dried beans and peas are so densely packed with fiber and nutrients they should be on the top of the list for anyone trying to lose weight. Eat these often, but avoid adding fats of any kind, including fatty meats to dishes made with beans or peas. 
8. Nuts. Nuts are high in fat and therefore, many healthcare workers caution against eating too many nuts. Nuts are great to snack on. They offer healthy fats along with other vital nutrients, and are likely to help you stay away from snacking on high-calorie junk food. Just remember that you will be getting a few extra calories from the nuts and try not to go overboard with them. Keeping your intake of nuts to about an ounce a day is a good idea if you must restrict your calories.
9. Water. While you cannot cut calories in unadulterated water, you can use this fluid to help curb your appetite and thus reduce the number of calories you are likely to consume. Drink water often between meals and within 30 minutes to an hour of mealtime. 
10. Fats and Oils. Avoid adding fat or oil in cooking and at the table. Something as simple as adding one tablespoon of fat or oil could make a difference of between 100 and 150 calories, which may impact your ability to lose the weight. This might not seem like much to you, but over a period of one year, it could make the difference in whether or not you lose or gain 10 pounds. 
11. Sugars. Avoid foods with added sugars. If you must eat those foods, eat as little as you can. Sodas and other sweetened beverages may be the biggest source of sugar in your diet, so do your best to avoid such drinks. 
12. Alcohol. Wine is a great source of antioxidants and may protect your heart and blood vessels. According to healthcare experts, one or two drinks a day may be okay for women and men respectively. Beyond that, you could be getting more calories than you need, thus impeding your ability to lose weight. Besides, drinking can also lower your willpower and cause you to eat more than you should.

Please note: The information provided on this site is for education and general information purposes only and does not constitute medical advice. Please see your appropriate medical authority for personalized medical attention. Also, the appearance of any product or service on this site does not constitute an endorsement, unless specifically indicated.

About Dr. Dorene E. Carter
Dr. Dorene E. Carter is a registered dietitian and nutrition consultant with over 25 years of experience in nutrition education, counseling, training, consulting and writing. She is founder and CEO of CHANA Project, the Child Health and Nutrition Access Project, a nonprofit organization serving children and families. Dr. Carter received her PhD in Nutrition from the University of California, Berkeley.