- Types and Benefits of Fiber
- Helps to keep hunger and blood sugar in check
- Useful for weight loss because fiber has no calories but gives you the full feeling
- Soluble Fiber (dissolves in water)- helps lower glucose levels and cholesterol.
- Insoluble (doesn’t dissolve in water)- helps food move through your digestive system helping with regularity and preventing constipation.
- Where do I get fiber?
- Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
- Your meat milk and eggs do not contain fiber
- Fruits for fiber
- Blackberries (7.6 grams of fiber)
- Raisins (5.4 grams of fiber)
- Pear (5.1 grams of fiber)
- Apple and strawberries (3.3 grams of fiber)
- Vegetables/Beans/Legumes for fiber
- Peas (16.3 grams of fiber)
- Lentils (15.6 grams of fiber)
- Plain Baked Beans (10.4 grams of fiber)
- Winter squash (5.7 grams of fiber)
- Green beans (4.0 grams of fiber)
- Grains for fiber
- 100% all bran (8.8 grams of fiber)
- Shredded wheat (5.5 grams of fat)
- Oatmeal (4.0 grams of fiber
- Brown rice (3.5 grams of fiber)
- How much Fiber do I need?
- Aim for 25-35 grams/day. More is not better and can prevent absorption of nutrients.
- Tips for increasing fiber intake
- Eat a piece of fresh fruit instead of a fruit juice
- Use brown rice and whole grain products over white products such as white rice and white bread
- For breakfast eat foods with whole grain as their first ingredient
- Use raw vegetables as snack options over chips or candy
- Use beans or legumes in place of meat a couple times per week
- Fiber is found only in plant foods such as fruits, vegetables, nuts and grains.
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