Adequate calcium intake throughout childhood and puberty is one key to preventing osteoporosis. Lack of a calcium-rich diet during these years keeps individuals from reaching their peak bone mass. A low- calcium diet later in life also increases the risk of osteoporosis. Many foods contain calcium, but milk and dairy products are the most significant sources. Milk and dairy products, such as yogurt, cheese, and buttermilk, contain a more efficiently absorbed form of calcium than other foods.
Soluble fiber attracts water and turns to gel during digestion.
This process slows digestion and the rate of nutrient absorption from the stomach and intestine. Soluble fiber is found in oat bran, barley, nuts, seeds, dried beans and legumes, lentils, peas, and some fruits and vegetables. Insoluble fiber appears to speed up the passage of food through the stomach and intestine. It also adds bulk to the stool. Insoluble fiber is found in wheat bran, vegetables, and whole grains.