All Fibers you Can Eat!
Published February 23, 2010 11:41
How to increase your Fiber intake
Your health will benefit from fiber in relieving constipation and hemorrhoids and in keeping your weight under control.
Intake of the appropriate amount of fiber in your diet can help to prevent certain diseases such as cancer, heart diseases or diabetes.
For most countries around the world the recommended daily allowance (RDA) for fiber is 25-35 grams of fiber per day. Most people consume less than 10 grams/day. Some of the benefits of fiber in your diet include the following:
• Normalizes bowel movements
• Helps maintain bowel integrity and health
• Lowers blood cholesterol levels- healthy heart
• Helps control blood sugar levels.
Good ways to increase fiber in your diet include the following:
1. Change to higher fiber bread (>2 grams per slice)
2. Switch to higher fiber cereals (>4g per serving)
• All-Bran® (10 grams per 1/2 cup)
• Fiber One® (14 grams per 1/2 cup)
• Muesli (4g per 1/3 cup)
• Oats (4g per 1/2 cup uncooked)
3. Eat fruit with skin on
• Apple (4 grams)
• Peach (2 grams)
• Pear (4 grams)
• Grapes (3 gram)
4. Select dried fruit
• Raisins (4 grams per 2/3 cups)
• Prunes (6 grams per 10 prunes)
5. Add beans, peas, or other legumes to meals
• Pinto beans (10 grams per 1/2 cup)
• Black beans (7 grams per 1/2 cup)
• Kidney beans (7 grams per 1/2 cup)
• Black-eyes peas/garbanzo beans (5 grams per 1/2 cup)
6. Select brown rice Instead of white rice
• 1 cup brown rice = 4 grams vs. 1 cup white rice = 0-1 gram
7. Select whole wheat pasta instead of regular pasta
• 1 whole wheat pasta = 4 grams vs. 1 cup regular pasta = 2 grams
8. Select more raw vegetables
• Highest-fiber raw vegetables are carrots, broccoli, cauliflower
9. Choose nuts and seeds more often; add to salads, pastas, vegetable mixtures
• Peanut dressing or flaxseed dressing for salad
• Pine nuts in salads
• Sesame seeds, almonds (4 gram per 1/4 cup), sunflower seeds (2.2 grams per 1/4 cup) in
pasta or rice dishes and vegetable mixtures
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