Fad diets and supposed “miracle foods” may
come and go, but when it comes to food, some things will never change. We’re
all very busy people, so let me break it all down into some simple equations.
Lots of fat in your diet = bad. Lots of fiber in your diet = good. A low-fat,
high-fiber diet does wonders for your health: it cuts down significantly on GI
problems like constipation and hemorrhoids, contributes to a healthy weight,
and can even prevent some types of cancer. And now, new research has uncovered
yet another way that this eating plan can help make people’s lives better. A
study at the University of Newcastle in Australia has found a link between
fiber/fat intake and airway inflammation (which contributes significantly to
asthma); the research indicates that the more fat an asthma sufferer consumes,
the greater severity in their symptoms – and thus, the more times they need to
reach for the inhaler or nebulizer.
The researchers monitored 137 asthmatics,
as well as 65 people without the condition. Using a combination of dietary
questionnaires and blood tests, they sought to examine the relationship between
participants’ diets and the severity of their symptoms. On average, severe
asthmatics consumed five grams more of fat daily, and five grams less of fiber
daily, than individuals without the condition. Additionally, for every 10-gram
increase in daily fat consumption, the odds of having severe asthma jumped up
by 48 percent, marking a significant correlation. It’s important to note that
these results indicate an association,
rather than a cause-effect relationship. In other words, eating a slice of
pizza now and again won’t trigger an asthma attack – although previous studies
have indicated that too much fat in one’s diet can exacerbate symptoms.
So there’s the science. What’s the
solution? The Gastrointestinal Associates and Endoscopy Center recommends that
people cut down their fat consumption to no more than 20 to 30% of their daily
diet (35 to 50 grams of fat for the average female, 45 to 70 grams for the
average male), and that they consume 20 to 30 grams of fiber every day. Here
are some low-fat, high-fiber foods that can help you cut down on inflammation,
feel better, and stay happy and healthy!
·
Beans – Beans, beans, the
glorious fruit…ok, all jokes aside, beans are one of the best high-fiber
options out there – just 1 cup of boiled black beans has 15 grams! – and
they come chock-full of protein and B vitamins. What they don’t have is fat - the United States Department of Agriculture
estimates that there’s only 1g per 100g of beans.
·
Fruits & Vegetables –
The idea that fruits and veggies are good for you isn’t exactly
ground-breaking, but the fact remains that they contain tons of water, fiber
and vitamins, and virtually no fat. Plus, some fruits, such as apples, have been
singled out as asthma-fighting juggernauts. A homemade smoothie is a terrific
way to get all the good stuff; throw some raspberries, blueberries, bananas,
and apples into a blender with some ice or low-fat yogurt, and you’ve got
yourself a delicious inflammation-buster.
·
Whole Grains – Dietary
guidelines recommend at least 3 servings of whole grains a day to aid
digestion, lower blood cholesterol, and help control hunger. Low-fat and high
in fiber, whole grains are especially great because there are so many varieties
– if it’s bready, it’s probably available in a whole-grain version. If you find
bread boring, you might want to try quinoa, barley, or bulgur.
So there you have it – cut
down on the fat, amp up the fiber, and you just might find your asthmatic woes
on the decline! Not that being healthy is too shabby, either.
Zoe Camp
is an avid blogger for http://justnebulizers.com/ and a student at Columbia
University who spends her time researching and writing about health, especially
respiratory health.