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.


 
 

 
Courtesy photo

Top Hats graduate 15 into CAF

Courtesy photo The Tophats graduated 15 pilots today. They are from left: 1st Lts. Jake Impellizzeri, Trevor Kilroy, John Burns, Michael O’Donnell, Corydon Butler, John Iselin and Brendan Zubrod, Capt. Robert Barlow, 1st Lts....
 
 

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...
 
 

Shopping Exchange pays Q-O-L dividends

Airmen and their families shopping and dining at Army & Air Force Exchange Service stores and restaurants on Luke Air Force Base generated $522,974 last year for Air Force quality-of-life programs. Over the past 10 years, the Exchange has provided more than $2.4 billion in dividends to military programs including Club Five Six, Bryant Fitness...
 

 
sports

Sports Shorts – August 28, 2014

607th ACS takes it all in bball Story and photo by Senior Airman DEVANTE WILLIAMS, 56th Fighter Wing Public Affairs Toreo Seay, AAFES point guard, goes through a defender during the intramural basketball championship GAME again...
 
 
Senior Airman Grace Lee

Reserve IPs support F-35 mission

Senior Airman Grace Lee Lt. Col. Sean Holahan, left, and Maj. Eric Puels, 944th Fighter Wing F-35 instructor pilots, stand in front of an F-35 Lightning II on the Luke Air Force Base flightline. Air Force Reserve pilots at Luke...
 
 
Courtesy photo

Airmen bring economic opportunity to Afghan women: T-bolt receives AETC public service award

Courtesy photo The idea for the nonprofit came from Capt. Jon Hudgins after he received a Christmas card from home with a picture in which he saw almost every woman wearing a scarf. “Mankind must put an end to war before war ...
 




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>