Be a Fiber Sleuth!
Sure, you’ve heard that fiber is an important part of your diet. But do you know why? And you are you getting enough? If not, read on about fiber’s many benefits and how to add fiber-rich foods to your diet. Forget the fiber supplements - it’s easy to reach the recommended amount and we’ll show you how!
Why Fiber?
• Relieves constipation by moving waste products from the large intestine. Whole grain (bran containing) cereals and breads are the most helpful.
• Reduces symptoms of diverticulosis and irritable bowel syndrome. The greater the amount of fiber in the diet, the less pressure is generated in the lower colon, and the diverticuli are not as likely to form.
• Lowers blood cholesterol and triglyceride levels. By binding with bile aids, fiber lowers blood cholesterol. Pectin in fruits, mucilage in beans and fiber in rolled oats and carrots are most helpful.
• Improves glucose tolerance. Increased fiber has been shown to lower blood sugar levels and decrease insulin requirements.
• Aids in weight loss. High fiber foods, when used in place of foods high in fat and sugar, lower total calorie intake. Because of added bulk, fiber makes a reduced calorie diet more satisfying.
Fiber Finder
You probably have a few good sources of fiber hiding in your kitchen. We’re going to help you locate them. If none are on hand, it’s time to take a trip to the grocery store! Experts suggest a daily goal of 20 to 35 grams of fiber. Most adults only get half this amount. Don’t let that scare you though – meeting the daily goal is easier than you think. Take a look at the following fiber superstars and start munching!
NOTE: When adding fiber, remember to start slowly. Too much fiber too fast can cause gas, cramps and bloating. Try adding one new high-fiber food at a time. Also, drink plenty of water to keep that fiber moving through your system!
In the Cupboard…
• Fiber One Cereal: 14 grams (1/2 cup)
• Kashi Go Lean Cereal: 10 grams (3/4 cup)
• Fiber One Cereal Bars: 9 grams (1 bar)
• Bran Flakes: 5 grams (3/4 cup)
• Oatmeal: 4 grams (1/2 cup dry)
• Garbanzo Beans: 7 grams (1/2 cup)
• Black Beans: 5 grams (1/2 cup)
• Lentil Soup: 7 grams (1 cup)
• Whole Wheat Spaghetti: 6 grams (1 cup cooked)
• Whole Wheat Couscous: 7 grams (1/4 cup dry)
• Brown Rice: 2-5 grams (1/2 cup cooked)
• 100% Whole Wheat Bread: 3 grams (1 slice)
• Zen Bakery Fiber Cakes: 13 grams (1 cake)
• Triscuit Wafers: 3 grams (1 ounce)
• Almonds: 4 grams (1/4 cup)
In the Refrigerator/Freezer…
• Edamame: 8 grams (1/2 cup)
• Boca Burger: 4 grams (1 burger)
• Sweet Potatoes: 3 grams (1 medium)
• Broccoli: 3 grams (1/2 cup)
• Carrots: 2 grams (1 medium)
• Berries: 4 grams (1/2 cup)
• Peanut Butter: 2 grams (2 tbsp)
• La Tortilla Factory Whole Wheat Low Carb Tortillas: 14 grams (1 tortilla)
• Lightfull Satiety Smoothies: 5 grams (1 smoothie)
In the Fruit Bowl…
• Apple: 4 grams (1 medium)
• Pear: 4 grams (1 medium)
• Orange: 3 grams (1 medium)
• Banana: 3 grams (1 medium)
• Dried Apricots: 3 grams (1/4 cup)
Once you find the fiber in your diet, life will be fiber-ific!
To track the fiber in your diet, visit the following:
Please note: The information in this article is not to be followed asmedical advice, diagnosis or treatment. Please consult with your physicianor primary health practitioner for information regarding your own personalhealth and necessary treatments.
