Fabulous Fiber :
Fiber is a carbohydrate that you cannot digest, yet one with many benefits. It helps control blood glucose and it keeps bowels working properly. It helps prevent certain types of cancer and remove cholesterol from our bodies. High fiber foods also make you feel full and are generally low in fat.
Foods high in fiber include:
- Dried beans and peas
- Soybeans
- Fruits
- Dried fruits
- Vegetables
- Whole grains
Getting enough fiber?
According to the new Dietary Guidelines for Americans 2005 , adults should consume about 14 grams of dietary fiber per 1000 calories. Since many people require about 2000 calories per day, that's about 28 grams of dietary fiber, much more than most Americans consume today.
By adhering to the new guidelines, most people will automatically increase their fiber intake. It's good to start slowly as bodies not accustomed to eating a lot of fiber need some time to adjust. Additionally, it is important to drink plenty of water to keep fiber moving through your body.
Here are some tips for increasing your fiber intake:
- Center your diet around plant based foods
- Choose whole grain breads
- Select whole fruit over juice
- Include beans and peas in your meals, these also add protein
- Snack on raw veggies
- Enjoy whole grain and bran cereals
- Try brown rice and other fiber rich side dishes
- Eat the washed skins of fruits and vegetables
- Sprinkle dried fruit on cereal
