Fiber

Long heralded as part of a healthy diet, fiber appears to reduce the risk of developing various conditions, including heart disease and diabetes.  Fiber can slow the digestion and absorption of dietary carbohydrate which reduce blood sugar spikes.

A Harvard study of over 40,000 male health professionals found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. Cereal fiber, the fiber found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced similar findings.  The same two studies also found a diet low in cereal fiber and high in high glycemic index foods more than doubled the risk for developing Type II Diabetes.

How much fiber should you eat?  

The minimum recommended amount of dietary fiber for adults is 25 grams per day, though some health professionals recommend in upwards of 40 or 50 grams per day to attain optimal health.  The best sources of fiber are fresh fruits and vegetables, nuts and legumes, and whole-grain foods.  To help you reach your fiber goals, see our fiber chart for fiber sources and amounts.  leViv has paid special attention to making ours meals and snacks rich in fiber, so reaching your 25g goal is that much easier.  
 
Some tips for increasing fiber intake
*  Eat whole fruits instead of drinking fruit juices.
*  Replace white rice, bread, and pasta with brown rice and whole-grain products.
*  Choose whole-grains for breakfast such as oatmeal, brown rice, quinoa, or whole grain cold cereals.
*  Snack on raw vegetables and hummus instead of sweets.
*  Substitute legumes for meat two to three times per week in salads, soups, dips and main dishes.
*  Add flax meal to a smoothie, yogurt or salad.
*  Experiment with international dishes (such as Indian or Middle Eastern) that use whole grains and legumes as part of the main meal (i.e. dahl or tabbouleh).
*  Note:  As you increase fiber, you will need to drink more water, as fiber requires water to move easily through the intestines.