European Stars and Stripes (Newspaper) - June 29, 1990, Darmstadt, Hesse                                High fiber diet is Good for you v v v \ \ \ kit k / rid v / f i it m. Fiber reduces risk of Colon cancer fiber consumed per Day recommended by american cancer society current  average 11-12. Grams oui hmm la Servings of fruits grains and vegetables Coton cancer deaths annual per 100,000 people current if Public follows guidelines source Fox Chase cancer Center by ton Tipton los Angeles times it would take roughly 14 oat bran bagels a half Pound of oat bran pretzels 11 cups of cheerios nearly three cups of oat bran flakes Cereal or depending upon the Brand four to seven oat bran muffins each Day to provide the amount of fiber in two ounces of oat bran. If it sounds like a lot to Swallow consider in studies of this highly concentrated form of Fibert a cholesterol lowering effect the volunteers ate three ounces. Although it is probably possible to achieve a cholesterol lowering Benefit by using these products it places an undue emphasis on bran As a source of fiber. Other foods Are equally valuable. A one ounce serving 1/3 cup of oat bran supplies about four Grams of total fiber a mix of soluble and insoluble. The same amount of Rice bran offers nine. It is estimated that americans eat Only about 11 Grams of fiber daily a equivalent to about one cup of kidney Beans three and a half apples or one and a half cups of chopped Broccoli. The National cancer Institute recommends up to 35 Grams daily for Good health. With some simple menu substitutions that goal is easy to accomplish. Including a morning serving of hot or cold bran Cereal and a High fiber muffin at lunch or dinner time is a Good plan. Then shift the menu focus to raw or lightly steamed vegetables dried Beans and legumes fresh fruits whole grains including Brown Rice which contains the Bra pastas breads and cereals. This will simultaneously fill the stomach and make you feel less hungry. Eating whole wheat Toast with Viz Pat butter and 1 Teaspoon Jam instead of White Toast and 1 Pat butter will add 2 extra Grams of fiber while it reduces the amount of fat in the diet. In the evening if you substitute Viz cup cooked Green peas which Supply 8 Grams of fiber for Green Beans which Supply Only 3 Grams you get an easy fiber Bonus. Dietary fiber roughage and bulk Are terms that refer to the indigestible part of plants. Their fibrous texture causes these foods to act like a Kitchen Broom sweeping the intestines and Colon clean of wastes and helping to reduce constipation. Cancer experts say that this can decrease risk for some forms of the disease. They report that people who eat a High fiber diet show a Low incidence of most gastrointestinal ailments. Water insoluble fiber is the thread or Wood like part of the husks and shells found in foods such As wheat bran peas dried figs Beans and legumes. It is not capable of holding onto water particles so it moves quickly through the digestive system frequently taking toxic substances with it. Soluble fiber also has a positive effect on digestion. Found in the cell Walls of Oats apples pears and Citrus fruits it also has a role in reducing blood cholesterol Levels. Since it does dissolve in water it forms a gel like substance in the intestines that slows digestion. This Quality is important to diabetics and others who have medical conditions requiring a delay of the Absorn of carbohydrates into the body. Lon both forms of fiber Are important to Good Overall health. The american dietetic association warns however against eating More than 50 Grams of fiber daily it might have Adverse effects such As decreased Mineral absorption and stomach discomfort. The following menus each Supply about 30 Grams of fiber per Day. They Are not intended for use on consecutive Days. Rather they Are examples of How to substitute High fiber whole grains and fresh fruits and vegetables for their refined canned and otherwise processed counterparts. Some normally Low fiber foods such As pancakes and muffins Are also included but their fiber Content has been increased by the addition of whole wheat flour and bran. First Day breakfast a cup cooked oat bran or 1 cup Oatmeal Viz Cantaloupe 1 cup non fat milk 1 Teaspoon reduced calorie Margarine 1 Teaspoon Brown sugar lunch tuna Sandwich 3 ounces water packed tuna 1 Tablespoon reduced calorie Mayonnaise 1 whole wheat Roll 1 cup non fat milk tossed Green salad 1 Tablespoon reduced calorie dressing dinner 3 ounces baked Chicken breast or fish Viz cup cooked Brown Rice Viz cup cooked spinach Viz cup whole Kernel com snack Viz cup strawberries a cup Low fat Yogurt second Day breakfast 1 Orange Rice bran pancakes 2 Teaspoons reduced calorie Margarine 1 to 2 Tablespoons reduced calorie syrup 1 cup non fat milk lunch 1 cup lentil or bean soup 1 3-Inch Square Corn bread 1 cup non fat milk 1 Pear dinner pork medallions with prunes Viz cup cooked Green Beans 1 baked potato third Day breakfast 1 Raisin Rice bran muffin 1 scrambled egg 1 cup fresh fruit salad 1 cup non fat milk a amps Susan Harris Page 14 a a a the stars and stripes