Top 15 High Fiber Foods
Video taken from the channel: Yummy People
You Should Eat These High-Fiber Foods
Video taken from the channel: Wochit News
Drs. Rx: How to Get Your Fiber at Breakfast
Video taken from the channel: The Doctors
High Fiber Helps the Heart
Video taken from the channel: Lee Health
Adding fiber to your diet
Video taken from the channel: Coborn’s Family of Stores
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:
|from Nutrition For Dummies|
|from Cracking the Metabolic Code: The Nine Keys to Peak Health|
|from Nutrition For Dummies|
|from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You|
|from Culinary Nutrition: The Science and Practice of Healthy Cooking|
|from Living Vegetarian For Dummies|
|from The New Rules of Lifting: Six Basic Moves for Maximum Muscle|
|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|
|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|
|from Linda Page’s Healthy Healing: A Guide To Self-Healing For Everyone|