Fiber. According to an article just published in the Journal of the American Dietetic Association, some of the current "popular" diets fall short when it comes to certain dietary requirements. Especially disconcerting are those with little focus on fruits and fiber. Along with helping with weight loss, diets low in fat and high in fiber are associated with multiple health benefits.

Dietary fiber is either soluble or insoluble. A low cholesterol diet rich in both soluble and insoluble fiber, when combined with an active lifestyle, helps with a number of health issues: constipation and other bowel problems, lowering LDL cholesterol and blood pressure, reducing the risk of coronary heart disease, and more. Soluble fiber, for instance can effectively slow the digestion and absorption of carbohydrates, which may help regulate blood sugar-which can be particularly helpful for those managing diabetes or prediabetes. It can also aid the body in eliminating dietary cholesterol. And although fiber is a carbohydrate, our digestive system doesn't break it down into glucose, effectively slowing digestion. Thus people can feel fuller sooner and stay full longer.

The National Cancer Institute recommended intake of fiber is 25-30 grams per day. Currently, most Americans barely consume half of the recommended amount. Adding fruits and vegetables and whole grains are the most common suggestions for increasing your fiber intake. You might be surprised at the fiber content of some raw foods. Many foods commonly associated with with high fiber content, such as whole wheat bread and carrots, actually contain only 1 to 4 grams per typical serving. A good source of fiber contributes about 2.5 grams per serving, 10% of the recommended daily value. Foods with 5 grams per serving are excellent sources, providing 20% of the DV.

Listed below are some foods and their fiber content:

1. Health Management and Nutrition Coconut Bar 1 bar 150 cal 7 grs of fiber
2. Royal red kidney beans 1/2 cup 108 cal 6.62 grs of fiber
3. Raspberries, raw 1 cup 60 cal 4.88 grs of fiber
4. Popcorn, air popped 3 cups 90 cal 3.63 grs of fiber
5. Apple, raw (with skin) 1 med 72 cal 3.3 grs of fiber
6. Oat bran muffin 1 med 154 cal 2.6 grs of fiber
7. Broccoli 1/2 cup 22 cal 2.34 grs of fiber
8. Bananas 1 med 105 cal 2.31 grs of fiber
9. Whole wheat bread 1 slice 86 cal 2.17 grs of fiber
10. Peanuts, dry roasted 1 oz 165 cal 1.94 grs of fiber
11. Carrots, raw 1 med 25 cal 1.7 grs of fiber

Am I saying rush out, buy and eat 4 of our bars a day, no but what I am saying is that our bar is one of many ways you can get your fiber and we give you more bang for your caloric buck.

Sources: Food Finder, ESHA Research, USDA SR 19, as reported online at the NutritionData Nutrition Facts and Calorie Counter (http://www.nutritiondata.com/)


Gene C.