How to eat more fiber
Most people think of the fiber in terms of its role in the function healthy gut. Fiber is an integral part of good digestion, and much more! Many studies have shown that fiber helps improve heart health and reduce blood cholesterol. Fiber also helps to reduce the risk of diabetes and aids weight loss. Yet the average adult receives only 10 to 15 grams of fiber per day, which is only half of the recommended daily value.
Foods that are good sources of soluble fiber include beans, fruits and nuts.
The fiber is either soluble (dissolved in water) or insoluble (does not dissolve in water); both forms are essential to a healthy diet. Soluble fiber can help lower blood cholesterol and glucose levels. Foods that are good sources of soluble fiber include beans, fruits and nuts.
Insoluble fiber moves waste through the digestive system to help relieve constipation. The high in insoluble fiber include whole wheat flour, brown rice, beans, carrots, cucumbers, zucchini, celery and tomatoes.
- Women should consume at least 21-25 grams of fiber per day from a variety of food sources.
- men should aim for 30-38 grams per day.
- a reasonable minimum recommendation for children over 3 years old is the child more 5 grams.
It may be easier than you think to fit more fiber into your day:
- a cup of raspberries has 8 grams of fiber, and apple size average, with skin has about 4.5 grams.
- One ounce of almonds (23 nuts) has 3.5 grams of fiber, and even the air blown popcorn has 1 or more grams per cup. In general, try to avoid refined and processed foods that are low in fiber and high in calories.
- Eat whole grain cereal for breakfast. Some of the local grocery store cereal boxes have 3-7 grams of fiber per serving.
- Choose whole wheat bread on white. Pay attention to labels when selecting bread. Look for a brand with at least 2 grams of dietary fiber per serving.
- In salads, use spinach, adding 4 grams of fiber to the antenna. • Switch to brown rice or whole wheat pasta, add 7 to 15 grams of fiber.
- Eat whole fruits instead of drinking fruit juice and you get 3 to over 10 grams of fiber. Some high fiber fruits include figs (10 grams), blueberries and pears (4 grams).
- Add beans, lentils and peas as a side dish to any meal. Half a cup of beans or peas produces up to 10 grams of fiber.
- Experiment with different types of grains, such as spelled, millet, barley and quinoa. These grains can add up to 6 grams of fiber.
- Try to eat fruits, raw vegetables or nuts for a snack. On average, the vegetables have 2-4 grams of fiber per serving. Peanuts, cashews and walnuts are also good sources of fiber.
If you add fiber too quickly to your diet, it can upset your stomach, so ease into it. Increase your fiber intake over a period of weeks to allow the natural bacteria in your digestive system to adjust to the change. Drink lots of water to help absorption.
Some people may benefit from fiber supplements if dietary changes are not sufficient, or if you have medical conditions such as constipation or irritable bowel syndrome. Consult your doctor before making sudden changes to your diet
Sources :. National Institutes of Health, the American Heart Association, the National Cancer Institute, the Mayo Clinic, United States Department of Agriculture, LifeWork Strategies EAP, and Washington Adventist Hospital and Shady Grove. For more information, consult your doctor.
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