Adding fiber to your diet
Dietary fiber is found mainly in fruits, vegetables, whole grains and legumes. It is best known for its ability to prevent or relieve constipation. Fiber also can lower your risk of diabetes and heart disease and help manage your weight.
What is dietary fiber?
Dietary fiber- or roughage includes all indigestible parts of plant foods. It passes unchanged to your colon.
Insoluble fiber- promotes bowel motility and can benefit people with constipation. Whole wheat flower, wheat bran, nuts and many vegetables contain insoluble fiber
Soluble fiber- dissolves in water and can help lower cholesterol and blood glucose levels. Oats, beans, peas, citrus fruits, carrots and barley.
Benefits of a high fiber diet-
Lower your risk of hemorrhoids, irritable bowel syndrome and diverticular
Lower blood cholesterol by lowering the Low density lipoprotein or “bad” cholesterol
Helps control blood sugar levels- soluble fiber slows the absorption of sugar which can help improve blood sugar levels- especially in diabetes
Weight loss- High fiber foods require more chewing time, so you are less likely to overeat. High fiber meals have less calories for the same amount as food as more processed foods.
Adding fiber to your diet-
Switch to whole grain breads, cereals and pasta. Look for at least 2g of fiber/serving
Eat more whole grains products such as brown rice, barley, quinoa and whole grain pasta
Eat more beans, lentils and tofu- add them to a soup, salad or as an entrée
Make snacks count- Choose fresh fruit and raw vegetables or high fiber cereal bars. Vegetables are low in calories and high in fiber
Refined or processed foods such as fruit juice, white bread and pasta are lower in fiber. The refining process removes the fiber. Removing the skin from fruits and vegetables and juicing them also decreases their fiber content.
Serving size and Grams fiber
Broccoli ½ cup has 2.6g fiber
Fiber one cereal ½ cup has 14g fiber
Kasha go lean 1 cup has 10g fiber
Fiber one bars 1 bar has 9g fiber
Beans ½ cup has 6g fiber
Berries 1 cup 60 3
Apple with skin 1 medium one has 3fiber