Increasing the amount of fiber in your diet provides you with numerous health benefits. Dietary fiber can help treat and prevent constipation, diverticulitis and irritable bowel syndrome. Fiber has the added benefit of satisfying hunger and making you feel full, which helps you maintain a healthy weight. The website FamilyDoctor.org, overseen by the American Academy of Family Physicians, recommends that men under 50 consume 38 grams of fiber daily, and women under 50 eat 25 grams daily. For those over 50, the daily fiber recommendation is 30 grams for men and 21 grams for women.
Grains, Cereals and Pastas
When buying pastas, crackers and breads, looks for products containing whole grains rather than refined grains, since they provide the best source of fiber. Check packages to learn the nutritional value of the breads you buy, since they can vary widely. For example, 1 slice of white bread contains only 0.5 grams of fiber, while whole wheat, pumpernickel or multigrain may contain nearly 2 grams per slice. Other excellent sources of fiber include bran cereal, oatmeal and popcorn. Brown rice, at 5.5 grams per serving, is a better choice than white rice, which has only 2 grams of fiber per serving, according to the website Dietary Fiber Guide.
Vegetables
Besides adding flavor, color and texture to your diet, vegetables are a major source of fiber. One cup of carrots provides 4 grams of fiber; one cup of sweet corn, 5 grams; one cup of brussels sprouts, 6.4 grams; a medium artichoke, 10 grams; a medium baked potato, 4 grams. Other good choices include broccoli, kale, chard, green beans, cauliflower, cabbage, garlic, onions and tomatoes. Dark green leafy vegetables like spinach and romaine make the basis of particularly fiber-rich salads.
Fruits
Some of the best fruit sources of fiber include pears, blackberries, raspberries, apples, avocados, mangoes, guava, bananas and oranges, all of which contain between 3 and 9 grams of fiber per serving. Much of the fiber in fruits such as apples, pears and nectarines is contained in the skin, so if your goal is to increase your fiber intake, wash your fruit well and enjoy it whole, rather than peeling away the skin. Most fruit juices contain little or no fruit pulp and skin, so while they may contain vitamins, they lack the fiber benefits you would get by eating the whole fruit.
Legumes, Nuts and Seeds
Nuts, seeds and legumes such as beans and peas are high in fiber, as well as rich sources of protein, vitamins and antioxidants. One cup of baked beans provides a whopping 10 grams of fiber; lima beans, 11 grams; 1/2 cup of peas, 4.4 grams; lentils, 6 grams. Although they are high in calories, nuts are quite filling, so a small amount can make a satisfying midday snack. Some of the best nut fiber sources are pistachios with 2.9 grams per ounce; pecans, 3 grams; hazelnuts, 2.7 grams; and almonds 2.4 grams. Seeds such as flax, sesame and sunflower are also good sources of fiber.
Member Comments