Too Much Fiber?

Have you ever thought about whether you are eating too MUCH fiber? Most people probably don't have this problem, but it could be a problem if you are eating some of the very tasty new high fiber products on the market. One of my clients asked me this the other day, following a discussion we had on how yummy the new Fiber One granola bars are. These Fiber One bars a tasty 140 calories with 9 grams of fiber. I am also a fan of the new AllBran bars, which have 10 grams of fiber in each 120 calorie bar. We also have to mention my other favorite bar, the Gnu Foods Flavor and Fiber bar which has 140 calories and 12 grams of fiber. They are so tasty I have to remind myself not to eat more than one per day. If you have one of these bars for a few of your snacks every day, plus some high fiber cereal for breakfast, beans for lunch, and all of your other whole grains and fruits and vegetables, you are well on your way to 40-50 grams of fiber per day!

The mention of cereal brings me to another new treat I just discovered: Fiber One Carmel Delight cereal, which is quite tasty and has 9 grams of fiber per 1 cup serving. I often eat AllBran or Fiber One or some other high fiber cereal like Kashi, Shredded Wheat or oatmeal for breakfast. And we all know my love for beans. Allbran has even come out with Fiber Drink Mix, which has 10 grams in each powdered packet that you can add to water.

How much fiber should I get?
It is estimated that most Americans only get 12-15 grams of fiber per day. This is not nearly enough.
Adequate Intake Recommendations:
Women <50>50 years: 21 grams
Men <50>50 years: 30 grams

How much is too much?
As with anything, moderation is always best, even with 'healthy' foods like high fiber foods. I have seen clients before who are actually eating so much fiber that they are constipated! If you don't drink enough water along with your fiber, fiber can actually cause a blockage, and sometimes it can be very serious and require surgery. This is rare, but if you are a big fiber eater, make sure you are also an avid water drinker.

Effects of too much fiber:
Gas, diarrhea, general abdominal discomfort, constipation, possible blockages, or the need for urgent movements. Some research points to the inability to absorb certain nutrients, but other research refutes that.

I am not exactly sure how much is too much, but I am inclined to say anything above 50 grams per day may be a bit much. Try to stay less than 45 grams and you should be clear of any of these side effects.

Happy chewing!

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Labels: fiber, Tara Gidus

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Bean, Beans, the Magical Fruit

You know the saying...The more you eat, the more you....let's just leave it at that! Beans have a reputation that makes us giggle (or blush), but beans have a serious side, too!

My nickname at a previous job used to be The Bean Queen. Everyone would come out of a consultation with me with the goal of eating more beans!

What exactly am I talking about? I am not talking about green beans (although they are good, too), but rather legumes, which is a big word for "dried beans." We don't actually eat them "dried" but that is the technical term for them. You do not need to purchase them dry (and soak overnight) to get the health benefits. Purchase them canned, open the can, and enjoy! It couldn't be easier!

You probably know them by the different varieties: pinto, black, kidney, pink, red, cannelini, navy, adzuki, cranberry, great northern, and garbanzo. You had no idea there were so many, did you? I even consider split peas, lentils, and blackeyed peas to be legumes, too.

Why should you eat beans? Well, for one they taste great! They are versatile and work in numerous recipes. Other nutritional highlights:

• Low fat
• High fiber
• High protein (for a vegetable)
• Folic acid, potassium, magnesium
  
• Rich in antioxidants
  

Beans have soluble and insoluble fiber. Most beans have between 6-8 grams of fiber per half cup cooked. That is almost a third of your fiber for the day! Fiber and protein are filling, so eating beans will keep you full longer, helping you to manage your weight. They are also low in glycemic index, so they keep your blood sugar under control.

Interesting Facts:

• In the 17th Century, beans were thought to be a magic cure for everything from the common cold to baldness
• The US is the world leader in dried bean production
• Michigan grows and exports 12 different varieties of beans
• Red beans are the highest antioxidant vegetable (higher than spinach or broccoli!)
• Pinto beans are the most popular bean consumed in the US at an average 2.67 pounds per capita
• Duke, the loyal dog in the Bush bean family, is actually camera shy and they hired a stunt double named Duffy to act in the commercials and travel to events to get pictures taken with loyal fans.

My favorite bean is the garbanzo bean, also known as the chickpea. Bush's beans has an awesome recipe for Crunchy Garbanzo Beans as a snack! This is a very healthy alternative to chips or high fat nuts!

Another recipe favorite is Chocolate Lover's Chili. I LOVE chili, and this is a tasty twist on chili!

Oh, and one more thing.....if you are concerned about beans being too "magical", give Beano a try! It is a wonderful thing!

Check out these links for more bean information:
www.vegetablewithmore.com
www.bushbeans.com
www.michiganbean.org


Photo courtesy of istockphoto.com

Labels: beans, fiber, legumes, Tara Gidus

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More Functional Foods

I talked in my last post about functional foods. Functional foods, according to the International Food Information Council (IFIC) are "food or dietary components that provide a health benefit beyond basic nutrition." In my last post I talked about prebiotics, probiotics, soy protein, and phytoestrogens.

Here are some other examples of functional foods:

Carotenoids
What are they? Naturally occurring plant substances that offer color to foods. Examples include beta-carotene, lutein, zeaxanthin, and lycopene
Where are they? Beta-carotene is known for orange color and can be found in carrots, pumpkin, sweet potatoes, cantaloupe
Lutein and zeaxanthin are found in spinach and other leafy greens (kale, collards) as well as corn, eggs, and citrus
Lycopene is found in tomatoes, watermelon, and grapefruit
What do carotenoids do? They act as antioxidants, neutralizing free radicals, protecting cells from damage. Lutein and zeaxanthin have been linked to contributing to healthy vision and lycopene may assist in prostate health. Beta carotene is a precursor to Vitamin A, which means it can be made into Vitamin A in the body
Did you know? Lycopene is more usable by the body after it has been heated. Ketchup is one of the best sources of lycopene, but tomato sauce and sliced tomatoes are good, too!





For a dish with lots of carotenoids, check out this recipe for sweet potato soup.

Dietary Fiber
What is it? Fiber is indigestible plant substance. Examples include insoluble fiber, beta glucan, soluble fiber, and whole grains. Insoluble fiber does not dissolve, but it does hold on to water. Soluble fiber dissolves in water to become gummy but is still not digested. Fiber creates bulk in the stool because it is not digested.
Where is it? Insoluble fiber is found in wheat and corn bran, whole wheat bread, brown rice, and in the skin of fruits. Beta glucan is found in oats (oat bran, oatmeal, oat flour), barley, and rye. Soluble fiber is found in psyllium husk (Metamucil), peas, legumes (beans), apples, citrus fruit
What does it do? Insoluble fiber may reduce risk of cancer and also helps maintain a healthy digestive tract. Beta glucan may assist in lowering risk of heart disease by lowering bad cholesterol. Soluble fiber also lowers bad cholesterol, lowering heart disease risk as well as cancer risk.



Did you know? All fiber is good and has also been shown to help control blood glucose levels for diabetics (and even non-diabetics).





More examples of functional foods to come!









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Labels: antioxidants, fiber, functional food, Tara Gidus

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