Taking charge of your health: The importance of fiber

By By Patty Swearingen / MSU extension service county director
Feb. 1, 2004
If you are like me and made that New Year's Resolution to loose weight, I'm sure you're having second thoughts about it by now. I always start out great loose a few pounds, feel great, and then decide why not eat! This year I hope it will be different for you and for me.
I have decided to take charge of my health and hopefully you will too. It is as easy as 1, 2, 3!
Step 1: Take down fat
Step 2: Take five a day
Step 3: Take action.
One way to help take down the fat is to increase the fiber in your diet and be sure to drink plenty of water. Fiber is not twigs and branches. It is delicious healthy foods that you can eat everyday and it really matters.
Your intestines are like a small sewer system. Eating high fiber foods helps keep your intestines full so the muscles can get rid of the waste. Fiber can help lower your cholesterol, stabilize blood glucose levels, speed elimination, absorb toxins and reduce bacterial toxins thereby reducing your risk of colon cancer.
The National Cancer Institute Suggests 25n35 grams of fiber each day. Here are some examples of food and the grams of fiber they contain:
Whole nwheat bread (one slice), 2 grams.
Instant oatmeal (one packet), 3 grams.
1⁄2 cup of raisins, 3 grams.
3 cups of popcorn, 3 grams.
1 cup of strawberries, 3.4 grams.
1 medium apple, 31⁄2 grams.
1⁄2 cup of broccoli, 4 grams.
1 cup of corn, 4 grams.
1 medium pear, 6 grams.
1⁄2 cup of baked beans, 6-8 grams.
1⁄2 cup of Lima beans, 7 grams.
1⁄2 cup of lentils, boiled, 7.8 grams.
1 cup of raisin bran cereal, 8 grams.
1 cup of raspberries, 8.4 grams.
1 cup of peas, boiled, 8.8 grams.
What goes along with fiber? Plenty of water. You need eight glasses of water every day. Start your day by drinking the first glass when you get up in the morning.
A glass of tea or a cup of coffee can be counted for two servings of water if they are decaffeinated. The other six glasses need to be pure water. That's only 64 ounces in a day.
Water also helps the body to use the fiber in an efficient way and helps you to feel full which may assist in your weight management.
Try this recipe for bran muffins. They have been a hit around my house for many years.
6 Weeks Bran Muffins
1 (15 oz.) box bran flakes with raisins
3 cups sugar
5 cups flour
5 teaspoon soda
1 teaspoon salt
4 eggs, beaten
1 cup melted shortening or oil
1 quart buttermilk
Mix cereal with sugar, flour, soda and salt. Use a large bowl. Add eggs, shortening and milk. Store in covered container and use as desired. Batter will last six weeks. To bake, fill greased tin two-thirds full. Cook at 400 degrees for 15-20 minutes.
For More Information contact the Lauderdale County Extension office at 482-9764.