Are you getting enough fiber?

Posted on March 29, 2016 in Blog

We all know there are many benefits to consuming fiber rich foods regularly, but some how most Americans don’t get enough in their daily diet. The Institute of Medicine recommends that women get 25 grams of fiber a day minimum and men should consume around 38 grams. Men and women older than 50, an intake of 30 and 21 grams are recommended. Unfortunately Americans are consuming an average of 15 grams per day.

 

Consuming fiber can prevent a whole host of negative health conditions including treating and preventing constipation, hemorrhoids; decreasing blood cholesterol levels which protect against certain forms of cancer and facilitate weight loss.

 

Are you getting enough fiber?
Do you know what foods are rich in fiber?
It can be a lot to think about, but if you can make this simple change (increase fiber intake) to your diet, you will gain many health benefits.

 

Let’s start with some basics…Soluble fiber helps you feel ‘full’ because it absorbs water and bulks up in your stomach.
Insoluble fiber helps speed up the passage of waste through your digestive tract and reduces the risk of colon cancer.
The key is to eat plenty of vegetables, fruit, beans and whole grains that are high in total fiber so you get the benefit of both.
Many whole plant foods are rich in different types of dietary fiber.

 

Here is a list of some of the best ways to consume fiber rich foods.

Beans
Lima beans
Adzuki beans
Fava beans
Black bean
Garbanzo beans
Lentils,
Kidney beans,
White beans
Pinto beans
Berries
Raspberry
Blueberry
Currants
Strawberry
Boysenberry
Gooseberry
Elderberry
Blackberry
Whole Grains
Barley
Buckwheat
Oats
Millets
Quinoa
Wild rice
Brown rice
Whole wheat (bread, pasta)
Greens
Turnip greens
Mustard greens
Collard greens
Spinach
Beet greens
Swiss chard
Kale
Cauliflower
Broccoli
Brussels sprouts
Red cabbage 
Nuts/Seeds
Almonds
Pistachio nuts
Cashew
Peanuts
Walnuts
Brazil nuts
Sunflower seeds
Pumpkin seeds
Sesame seeds
Flaxseeds
Sweet Peas
Black-eyed peas
Split peas
Green peas
Potatoes
Russet potato
Red potato
Sweet potato
Fruit
Banana
Pear
Orange
Apple
Peaches

 

 

 

 

 

 

 

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