In "The Fiber 35 Diet," the author Brenda Watson defines fiber as the part of food that is not easily digested or absorbed by the body. For this reason, fiber cannot be converted into energy and so does not contain any calories. The United States Department of Agriculture recommends eating 25 to 35g of fiber daily. Benefits of adding fiber to the diet include managing your weight, reducing your risk of heart disease and maintaining healthy cholesterol levels. Make sure to drink at least 64 ounces of water daily with fiber to prevent constipation, bloating and gas. Fiber can be found in plant sources such as fruits, vegetables, grains, seeds and nuts.
Fruits
One of the best sources of fiber are in the fruit category. Fruit also has a high water content value. This characteristic combined with fiber keeps you feeling full without a lot of calories to help manage your weight. Fruit also contains powerful phytonutrients which researchers have found protect you from cancer, cardiovascular disease and other ailments. Choose a wide variety of fruits such as apples, pears, berries, melons, plums and grapes for more fiber.
Vegetables
Fresh vegetables have a high fiber content and are best eaten unprocessed, juiced or dried. Vegetables are also low in calories and sugar which aids in reducing your risk of diabetes and maintaining normal blood sugar levels. Vegetables with a high fiber content includes broccoli, cauliflower, carrots, celery, tomatoes and zucchini.
Nuts and Seeds
Nuts and seeds are good source of fiber but also contain fat. The fat in nuts and seeds is mainly good fats like monounsaturated and polyunsaturated but should still be eaten sparingly. Nuts and seed are also a good source of protein, iron, zinc and vitamin E which improves the immune system. Nuts and seeds that are available for more fiber in your diet include walnuts, almonds, pistachios, hazelnuts, pine nuts, Brazil nuts, pumpkin and sunflower seeds.
Beans
All varieties of beans are an excellent source of protein, complex carbohydrates and fiber. The fiber in beans may help lower cholesterol levels and stabilize blood sugar levels. Try lima, garbanzo, navy, pinto and black beans as fiber sources.However, be cautious when adding beans to the diet because it may cause flatulence in some people. Fiber needs to be increased slowly into the diet for better ease on the digestive system.
Whole Grains
Whole grains are rich in complex carbohydrates, vitamins, minerals and fiber. They are also low in fat and when combined with beans make a complete protein. Nutritionists recommend eating six to 11 servings of whole grains daily. Pick whole grain versions of breads, pastas, tortillas, crackers and cereals when at the grocery store. Other non-common whole grains to consume for more fiber include oats, barley, quinoa, millet, rice and brown rice. The high fiber content in grains adds bulk to your stool and aids in elimination.
References
- "The Fiber 35 Diet"; Brenda Watson C.N.C. with Leonard Smith M.D.;2007
- "Master Your Metabolism";Lewis Harrison;2003
- "The Food Bible"; Judith Wells;1998
Member Comments