Popcorn Can Help Save Your Life

We’ve all heard it before: Eat more fiber. Dietary fiber, found mainly in fruits, vegetables, legumes and whole grains, is probably best known for its ability to prevent or relieve constipation. But eating whole grains – including popcorn – may help save you from heart disease, diabetes and cancer.

And a recent study found that women over age 55 who eat the most whole grains are 35 percent less likely to die of an array of inflammatory diseases, such as asthma, chronic obstructive pulmonary disease, Crohn’s disease, gout, infections, rheumatoid arthritis, emphysema and ulcerative colitis.

High-fiber diets tend to have fewer calories for the same volume of food and these foods typically require more chewing, which gives your body time to register when you're no longer hungry. This means you're less likely to overeat and you stay full longer.

Boosting Your Fiber Intake
How much fiber do you need each day? The National Academy of Sciences’ Institute of Medicine, which provides science-based advice on matters of medicine and health, gives the following daily recommendations for adults:

If you aren't getting enough fiber each day, you may need to boost your intake. Choose whole-grain products, raw or cooked fruits and vegetables, and dried beans and peas. Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals — are lower in fiber content.

Food vs. Supplements
Whole foods rather than fiber supplements are generally better because they provide vitamins, minerals and other beneficial nutrients that the supplements don’t. However, some people may still need a fiber supplement if dietary changes aren't sufficient, or if they have certain medical conditions, such as irritable bowel syndrome. Talk with your healthcare provider if you’re thinking about adding fiber supplements to your diet.

Tips for Fitting Fiber Into Your Diet

Need ideas for high-fiber meals and snacks? Try these suggestions:

Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with “bran” or “fiber” in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.
Add crushed bran cereal or unprocessed wheat bran to baked products, such as meatloaf, breads, muffins, casseroles, cakes and cookies. Or, use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.
Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.
Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.
Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.
Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.
Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.
Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.
High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change.
Drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.

-- Source: The Mayo Clinic