What Breakfast with 10 Grams of Fiber Appears Like

 

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If you’re looking to boost your fiber intake, aim for 10 grams of fiber at breakfast, which keeps you full and puts a nice dent in your total intake needs for the day. (The recommended daily intake of fiber is 25 grams for women and 35 grams for men.) Good sources of fiber include whole grains, veggies, nuts, seeds, beans and berries. Dietary fiber has plenty of health benefits, including promoting gut and heart health and reducing the risk of stroke, diabetes, certain cancers and obesity. Fiber also helps keep you full and satisfied longer, boding well for weight loss and keeping cravings at bay.Yet the vast majority of people fall short of fiber recommendations (25 grams per day for women and 35 grams for men). This sample menu gives you 37 grams of fiber from tasty, familiar foods: Breakfast: One serving of whole-grain bran flake cereal (5 grams of fiber), topped with half a sliced banana (1.5 grams of. Choose the chunky kind for an extra fiber boost, and spread it over whole wheat or multigrain bread.

If you can see nuts or seeds in the bread, that’s a good sign. Top with sliced banana, apple. The National Cholesterol Education Program recommends consuming at least 5 to 10 grams of soluble fiber daily as part of a cholesterol-lowering diet. It also notes that 10 to 25 grams daily is preferable. For comparison, a typical diet should include about 6 to 8 grams of soluble fiber daily, according to the University of California.

What does it look like to boost fiber by 15 grams? Breakfast: Switch from juice to ½ to ¾ cup of fruit on cereal, sliced on toast or eaten out of hand: + 2 more grams of fiber; Lunch: Swap 2 slices white bread for whole-wheat bread: + 2 grams of fiber. Instead of potato chips, choose 1 cup of raw pepper strips or other vegetables: + 1 gram. The ideal amount of protein at breakfast is about 30 grams, according to a review published in Advances in Nutrition. However, registered dietitians say starting with at least 20 grams. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.

Here’s a look at how much dietary fiber is found in some common foods. When buying packaged foods, check the Nutrition Facts label for fiber content. It can vary among brands. Fiber is an important part of your diet and is essential for a healthy digestive tract, however, most Americans aren’t getting enough.

The Daily Recommended Intake (DRI) for fiber is 25 grams for women and 38 grams for men, but the average American consumes only 15 grams per day. They may look like prunes, but you’d have to eat a whole lot of raisins (about 5 cups!) to reach 25 grams of fiber. Each small box of snack raisins only contains about 1.6 grams of fiber – along with a very high 25 grams of sugar.

If you ate 5 cups of raisins to get your 25 grams of fiber, you’d also be taking in over 400 grams of sugar.

List of related literature:

Start by adding a serving of cornflakes (2.0 grams dietary fiber) at breakfast, maybe an apple (2.8 grams) at lunch, a pear (2.6 grams) at midafternoon, and a half cup of baked beans (7.7 grams) at dinner.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2016

The fiber content in a slice of wholegrain bread is approximately 2 grams and in one cup of whole-grain cereal is about 5 grams.

“Cracking the Metabolic Code: The Nine Keys to Peak Health” by James B. Lavalle, Stacy Lundin Yale
from Cracking the Metabolic Code: The Nine Keys to Peak Health
by James B. Lavalle, Stacy Lundin Yale
Basic Health Publications, Incorporated, 2004

For example, if you’re having 1 ounce of cereal, the customary serving of ready-to-eat breakfast cereals, divide the gram total of dietary fiber by 3.5; then multiply by one.

“Nutrition For Dummies” by Carol Ann Rinzler
from Nutrition For Dummies
by Carol Ann Rinzler
Wiley, 2011

Take a look at these impressive stats: A half cup of dry oats (traditional or quick) provides about 150 calories, 5 grams of protein, and 4 grams of fiber.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

A fiber-rich cereal, low-fat dairy milk and banana home-prepared breakfast Swap the doughnut and coffee breakfast to a homemade breakfast of fiber-rich cereal with low-fat dairy milk and a small banana and the nutrient profile changes.

“Culinary Nutrition: The Science and Practice of Healthy Cooking” by Jacqueline B. Marcus
from Culinary Nutrition: The Science and Practice of Healthy Cooking
by Jacqueline B. Marcus
Elsevier Science, 2013

One cup of oatmeal contains 8 grams of fiber, a medium pear with skin has 4 grams of fiber, a cup of vegetarian chili has 14 grams of fiber, a slice of whole wheat bread contains 2 grams of fiber, and a cup of chopped, steamed broccoli has 6 grams of fiber.

“Living Vegetarian For Dummies” by Suzanne Havala Hobbs
from Living Vegetarian For Dummies
by Suzanne Havala Hobbs
Wiley, 2009

BEST OF THE BEST I start each morning with two cups of Kashi GoLean cereal (yes, I’m geeky enough to measure it), which provides twenty grams of fiber.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

As you can see, along with a meager fix of mostly synthetic vitamins, inorganic iron, and supplemental calcium, this kind of breakfast also “delivers” 15 g of fiber and 61 g of carbohydrates, or the equivalent of 5 tablespoons of sugar.

“Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn's Disease, and Colon Cancer” by Konstantin Monastyrsky
from Fiber Menace: The Truth About the Leading Role of Fiber in Diet Failure, Constipation, Hemorrhoids, Irritable Bowel Syndrome, Ulcerative Colitis, Crohn’s Disease, and Colon Cancer
by Konstantin Monastyrsky
Ageless, 2005

Whether you’re eating whole-wheat toast (2 grams offiber per slice) for breakfast or a bowl ofkasha (about 3 grams per half-cup, cooked), whole grains are also great sources of fiber.

“The Doctors Book of Food Remedies: The Latest Findings on the Power of Food to Treat and Prevent Health Problems From Aging and Diabetes to Ulcers and Yeast Infections” by Selene Yeager, Editors of Prevention
from The Doctors Book of Food Remedies: The Latest Findings on the Power of Food to Treat and Prevent Health Problems From Aging and Diabetes to Ulcers and Yeast Infections
by Selene Yeager, Editors of Prevention
Rodale Books, 2008

2—Breakfast: Fiber foods are a key, experts recommend 40-45 grams daily: fiber isn’t digested; it simply moves through your system, moving other foods with it.

“Linda Page's Healthy Healing: A Guide To Self-Healing For Everyone” by Linda Page
from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone
by Linda Page
Healthy Healing Publications, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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