Diet Principle #2: Foods Should Be Rich In Fiber
Foods contain two types of fiber: soluble and insoluble. Bran cereals and whole wheat bread are common sources of insoluble fiber, the indigestible portion of grain removed by food-manufacturing to make white flour, for instance. It increases stool bulk and thereby promotes bowel health and reduces the risk of colon cancer. Good sources of insoluble fiber include whole wheat, wild rice, vegetables, and fruits.
Soluble fiber is so-called because, when it comes in contact with water, it becomes a gel-like substance. Soluble fiber binds cholesterol and fat in your intestine. You'll find soluble fiber in starchy beans–lima, pinto, Spanish, black, red, soy, kidney, etc.; oatmeal and oat bran (as beta-glucan); berries; apples and applesauce (as pectin). Most Americans take in a meager 10–15 grams of total fiber per day. Your goal should be a total fiber intake (soluble + insoluble) of 35 or more grams per day.
Soluble fiber is a great natural way to reduce LDL cholesterol and LDL particle number. 35–50 grams of total fiber per day that includes >20 grams soluble fiber can lower LDL cholesterol 20 or so points. (Also see Lower your cholesterol naturally.) A rough rule-of-thumb is that, for every additional 1 gram of soluble fiber intake, you can lower your total cholesterol by 1–2 points.
The more fiber you use, the more satisfied you feel. Use fiber, particularly soluble fibers, as a means to control or even lose modest quantities of weight. You'll feel satisfied with less and remain satisfied longer.
To pack your program full of fiber, try these basic guidelines:
* Always choose unrefined foods over refined, e.g., whole grain bread, not white; whole grain pastas, not white; brown or wild rice, not white.
* Add healthy soluble fiber sources such as flaxseed or oat bran to yogurt, fruit smoothies, cereals, salads, casseroles, etc.
* Include at least one ½–cup serving of beans in one meal every day.
* Use whole berries—strawberries, blueberries, blackberries, etc. whenever possible.
* Sprinkle raw seeds and nuts on salads, yogurt, and cereals, or eat them plain. Best are raw almonds, walnuts, pecans and raw sunflower and pumpkin seeds.
* Eat the skin or peel–especially with citrus fruits. Much of the fiber (pectin) is in the skin.
Fiber can lower blood sugar, reduce triglycerides and even block the development of diabetes. You can use a "smorgasbord" of fiber-rich foods to dramatically drop cholesterol.
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