In a recent study published in the Journal of Clinical Endocrinology and Metabolism, researchers found that a low-fiber diet can be harmful to the health of teenagers. The study, which included 559 teenagers in Georgia, looked at how fiber intake was related to certain inflammatory-related biomarkers. A high level of these biomarkers is increased in obesity and can result in systemic inflammation, which is a risk factor for heart disease and diabetes.
Previous studies have shown that fiber can dampen the inflammatory response, and adolescents in the United States tend to fall far short on meeting the recommended intake of fiber. The teenagers in this study were no exception: they consumed 66% less than the recommended intake for their age group. The study results showed that as fiber intake went down and other factors were controlled, the levels of visceral fat increased, as did plasma C-reactive protein and plasma fibrinogen—associated with the inflammatory response and coronary disease, respectively. According to the study, fiber intake may affect visceral fat levels due to “1) increased fecal bulk and less transit time, thus allowing less time for digestion and absorption of nutrients; 2) increased insulin sensitivity; and 3) increased intakes of phytoestrogens (i.e. isoflavones and lignans) that are generally found in foods high in fiber such as fruits and vegetables.”
Women should consume 25 grams per day of fiber, while men should aim for 38 grams. How can you get more in your diet?
- Add a half-cup of berries to your breakfast cereal or oatmeal (4 grams)
- Substitute one cup of bulgur (8 grams) for white rice
- Include an apple and an orange with lunch (9 grams)
- Choose three cups of plain popcorn as an afternoon snack (3.5 grams)
- Have a half-cup of black beans in a salad (7.5 grams)
- Mix a high-fiber breakfast cereal (with at least 5 g fiber/serving) with your regular brand (Fiber One Cereal has 14 g fiber/serving)
- Look for “100% whole wheat” or whole-grain bread, with 2- 3 g fiber per slice
- Use “Old Fashioned Oatmeal” instead of instant~ mix in fruit to add even more fiber
- Opt for brown rice~ It has five times more fiber than white rice!
- Instead of drinking the juice, eat the whole, fresh fruit
- Eat the skins of potatoes and other fruits and veggies
- Serve hummus, made from chickpeas, instead of sour-cream dips
- Instead of iceberg lettuce, choose romaine or spinach for salads
- Pack healthy snacks for the road, or for work– baby carrots, cucumber slices, mushrooms, or bell peppers make great snacks!
It’s Your Health! It’s Your Life! Make That Change!
~ Angie
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