Fiber is a type of complex
carbohydrate your body can't digest or absorb, so it passes through your
digestive system without adding calories to your diet. Eating enough fiber helps
to keep your system regular and protects against heart disease and some cancers.
The recommended daily allowance of dietary fiber for men is 30 to 38 grams per
day and for women, 21 to 25 grams. Currently, most Americans consume only about
half the recommended amount. At this level, they are missing out on fiber's
potential health benefits. Whole grains, legumes, vegetables, and fruits are all
high fiber foods. Here are some top choices for boosting your fiber intake.
| |
Serving Size |
Fiber (grams) |
| All-Bran cereal |
1/2 cup |
10 |
| Spaghetti, whole wheat, cooked |
1 cup |
6 |
| Bran flakes cereal |
3/4 cup |
5 |
| Potato, baked with skin |
1 medium |
5 |
| Figs, dried |
2 |
4 |
| Lentils, cooked |
1/2 cup |
4 |
| Oatmeal, cooked |
3/4 cup |
3 |
| Broccoli, cooked |
1/2 cup |
3 |
| Peas, green |
1/2 cup |
3 |
| Spinach, cooked |
1/2 cup |
3 |
| Apple, with skin |
medium |
3 |
| Banana |
medium |
3 |
| Orange |
1 medium |
3 |
| Strawberries |
1 cup |
3 |
| Bread, whole wheat |
1 slice |
2 |
| Brown rice, cooked |
1/2 cup |
2 |
There are two types of fiber soluble and insoluble.
- Soluble fiber forms a gel-like substance that helps
trap sugars, fats and cholesterols. By doing this, it aids in weight
regulation, helps lower cholesterol and stabilizes blood sugar.
- Insoluble fiber absorbs water to increase stool bulk,
helps contents pass through the colon quickly and promotes regularity.
Foods high in soluble fiber: Oat bran, oatmeal, beans, peas,
rice bran, barley, citrus fruits, strawberries and apple pulp.
Foods high in insoluble fiber: Whole-wheat breads, wheat
cereals, wheat bran, cabbage, beets, carrots, brussel sprouts, turnips,
cauliflower, apple skin. And grains such as rye, rice, and barley.
Many cereals and breads that claim to contain whole grains may actually contain
very little. They may also be high in sodium, total fat, and Trans or saturated
fat. We recommend reading the labels on all packaged foods and choosing products
with 3 grams of fiber or more per serving and the whole grain flour listed as
the first or second ingredient. Also, avoid products containing hydrogenated or
partially hydrogenated oils of any sort.
When eaten as part of a low-fat diet, fiber can help lower your blood
cholesterol. Dietary fiber is the part of a plant that your body can't digest.
Most dietary fiber passes through your body unchanged. As it passes through your
body, however, fiber affects the way your body digests food and absorbs
nutrients. Your stomach accepts almost anything you send its way. However,
certain foods that are high in fiber tend to pass more easily and quickly
through your digestive tract and can help it function properly.
6/23/2008
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