INCREASE YOU FIBER INTAKE!

WHOLE GRAINS:

Whole kernels of grains consist of four parts: germ, endosperm, bran, & husk.

The germ is rich in protein, oils, vitamins, & minerals.

The endosperm is high in starch.

The bran is rich in dietary fiber.

The husk is an inedible covering.

When grains are refined- making white flour from wheat, for example, or making white rice from brown rice- the process removes the outer husk & bran layers & sometimes the inner germ of the grain kernel. Because the bran & germ portions of the grain contain much of the dietary fiber, vitamins, & minerals, the nutrient content of whole grains is far superior to that of refined grains.

Although food manufactures add iron, thiamin, riboflavin, and niacin back to white flour through enrichment, they usually do not add back dietary fiber and nutrients such as vitamin B6, calcium, phosphorus, potassium, magnesium, & zinc, which are also lost in processing.

READ LABELS CARFULLY TO CHOOSE FOODS THAT CONTAIN WHOLE GRAINS.

Terms such as 100% whole wheat, 100% whole grain, rolled oats, & brown rice indicate that the entire grain kernel is included in the food.

TO INCREASE YOUR FIBER INTAKE:

> Eat more whole-grain breads, cereal, pasta, and rice, as well as more fruits, vegetables, & legumes

> Eat fruits & vegetables with the peel if possible. The peel is high in fiber.

> Add legumes- such as lentils & pinto, navy, kidney, & black beans to dishes or as a meat substitute.

> Substitute whole-grain flour for all-purpose flour in recipes whenever possible.

> Use brown rice instead of white rice.

> Substitute oats for flour in crumb toppings

> Choose high-fiber cereals

> Choose whole fruits rather than fruit juices.

When increasing your fiber intake, do so gradually & drink plenty of fluids to allow your body to adjust. Add just a few grams a day; otherwise, abdominal cramps, gas, bloating, & diarrhea or constipation may result.

Hugs & Health

Bernadette