|
10 Tips on Dietary Fiber
- Keep in mind that a high-fiber diet may tend to improve:
- Chronic constipation
- Coronary heart disease
- Hemorrhoids
- Diabetes mellitus
- Diverticular disease
- Elevated cholesterol
- Irritable bowel syndrome
- Colorectal cancer
- Try to double your daily fiber intake.
- Average American intake: 10-15 grams per day
- Recommended intake: 20-35 grams per day
- Understand what fiber is, where it comes from:
- Insoluble fiber
- Cereals
- Wheat/wheat bran
- Whole grains
- Soluble fiber
- Brans
- Fruit
- Oatmeal/oat bran
- Psyllium
- Vegetables
- Substitute high-fiber foods for high-fat and low-fiber foods.
- Keep your daily fiber intake stable. Consider a fiber supplement if you:
- Travel
- Eat away from home often
- Find it difficult to get enough fiber through food choices alone
- Don't shock your system: Increase fiber levels in your diet gradually.
- Always increase fluids (water, soup, broth, juices) when you increase fiber.
- Add both soluble and insoluble fiber, from a variety of sources.
- Compare fiber content of foods:
| Grams of Fiber |
| 1 cup of Rice Krispies® |
1 |
| 1/3 cup of 100% Bran® |
9 |
| 1 slice of white bread |
0.5 |
| 1 slice of whole wheat bread |
1.4 |
| 1/2 cup white rice |
0.5 |
| 1/2cup brown rice |
1.5 |
| Bowl of chicken broth |
0 |
| Bowl of thick vegetable (minestrone) soup |
1 |
- Choose foods high in fiber content.
Fruits and Vegetables
Highest in Fiber Per Serving |
Fruits
Artichokes
Apples, pears (with skin)
Berries (blackberries, blueberries, raspberries)
Dates
Figs
Prunes |
Vegetables
Beans (baked, black, lima, pinto)
Broccoli
Chick-peas
Lentils
Parsnips Peas
Pumpkin
Rutabaga
Squash (winter) |
| Other Good Fiber Choices |
| Barley |
| Bread, Muffins (whole wheat, bran) |
| Cereals (branflakes, bran, oatmeal, shredded wheat) |
| Coconut |
| Crackers (rye, whole wheat) |
| Nuts (almonds, Brazil, peanuts, pecans, walnuts) |
| Rice (brown) |
| Seeds (pumpkin, sunflower) |
Eating high-fiber foods is a healthy choice for most people. If you have ever received medical treatment for a digestive problem, however, it is very important that you check with your doctor to find out if a high-fiber diet is the right choice for you.
|