Health & Safety

July 20, 2012

Fiber plays important role in digestion, cancer prevention

by Airman 1st Class Grace Lee
56th Fighter Wing Public Affairs

When thinking of a balanced diet, carbohydrates, proteins, fats and dairy may come to mind, but what about fiber?

According to Rachel Perkins-Garner, 56th Medical Group registered nurse, fiber, which is also called roughage or bulk, is the plant foods that your body can’t digest or absorb, unlike fats, proteins and carbohydrates.

Perkins-Garner said there are two categories of fiber; insoluble (does not dissolve in water) and soluble (dissolves in water).

Sources of insoluble fiber include whole wheat flour, wheat bran, nuts, barley, couscous, brown rice and zucchinis; soluble fiber can be found in oats, peas, beans, apples, citrus fruits and carrots.

“Insoluble fiber helps move material through your digestive system by increasing stool bulk, which can prevent constipation or aid those who experience irregular bowel movements,” Perkins-Garner said. “Soluble fiber dissolves in water to form a gel-like substance; it can help lower blood cholesterol and help manage blood sugar levels.”

For Marian Budnik, 56th Medical Group registered nurse, roughage isn’t just important for the end result, it plays a role in the digestion process from start to finish.

“It slows down the eating process and helps contribute to a feeling of being full, which in turn can help prevent overeating,” she said. “It also makes food more satisfying and at the last stage, it is broken down in the colon by bacteria. This process is called fermentation; the simple organic acids produced by this breakdown help nourish the lining of the colon.”

According to the American Heart Association, fiber is beneficial for a person’s diet since it reduces the risk of heart disease, lowers the risk of several forms of cancer, while also improving one’s cholesterol and blood pressure.

The American Heart Association recommends 25 to 38 grams of fiber a day in a well-balanced diet.

Budnik suggests eating at least five servings of fruits and vegetables each day.

“Try adding your favorites such as beans, peas, barley, lentils, quinoa, bulgar or brown rice,” Budnik said. “Eat oatmeal, bran or whole grain cereal for breakfast and make at least half of your grain servings whole grain.”




All of this week's top headlines to your email every Friday.


 
 

 
Senior Airman 
DEVANTE WILLIAMS

Luke host 4th annual bodybuilding competition

Senior AirmanDEVANTE WILLIAMS Abraham Purdy, 56th Operations Support Squadron air traffic control apprentice, and Jonathan Maytes, civilian, pose for the judges Aug. 15 during the Luke Air Force Base bodybuilding competition. W...
 
 

Street Beat

The 56th Security Forces Squadron handled the following incidents Aug. 17 through 23 at Luke Air Force Base: Tickets Security forces issued citations for 18 moving violations and two nonmoving violations. Traffic-related incidents Aug. 20: Security forces responded to a report of a minor vehicle accident involving a government vehicle and fixed object adjacent to...
 
 

Justice Report

The following is a list of Articles 15 and administrative actions issued in July at Luke Air Force Base: 56th Operations Group Articles 15 • An airman first class received nonjudicial punishment for stealing a Blue Ray DVD player from the dorm common area. The individual received a suspended reduction to airman, suspended forfeiture of...
 

 

Street Beat

The 56th Security Forces Squadron handled the following incidents Aug. 10 through 16 at Luke Air Force Base: Tickets Security forces issued citations for 14 moving violations. Traffic-related incidents Aug. 14: Security forces responded to a report of a major two-vehicle accident at Bldg. 1130 parking lot. There were no injuries. Emergency responses Aug. 13: Security...
 
 
Airman 
PEDRO MOTA

New fitness weapon at gym

AirmanPEDRO MOTA Astrid Cob, Luke Air Force Base Bryant Fitness Center instructor, guides Pandora Campbell with a Tabata exercise at Luke. The Tabata method is very short bursts of high intensity exercise, followed by short res...
 
 
Senior Airman
JAMES HENSLEY

Summer safety prevents drownings

Senior AirmanJAMES HENSLEY Michael Ketterer, 56th Force Support Squadron lead lifeguard, practices a rescue technique Aug. 4 at Silver Wings Pool at Luke Air Force Base. Lifeguards for the base pool are trained in CPR, first ai...
 




0 Comments


Be the first to comment!


Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>