Foods High In Fiber
A Quick Guide to Foods High in Fiber
If you have been conscious of any of the developments in nutrition over the last couple of years, you have probably learned that eating foods high in fiber has been linked to many types of health benefits. These include reducing the risk of certain forms of cancer and heart disease, improving digestive health, and aiding in diabetes and weight management.
In fact, fiber has become so important that the FDA allows oatmeal and certain oat cereals, among others, to use package labeling that states that you can prevent heart disease by eating fiber from oat products when it’s combined with a diet that is low in fat and cholesterol. Another popular fiber found in cereals is bran. But for people who are not cereal lovers, the good news is that there are also large amounts of fiber to be had in fruits, vegetables, nuts and seeds.
The recommended amount of fiber per day is thirty-five grams for a person eating two-thousand calories a day. Women can eat a little less, in the twenty to twenty-five gram range. Most Americans eat less than fifteen grams of fiber every day. This has led scientists to conclude that many of the ailments prevalent in the United States, such as heart disease, cancer, diabetes and bowel disease, are a result of a lack of sufficient fiber. In countries where a high amount of fruits and vegetables are eaten, deaths from these diseases are not as high.
You do not have to limit yourself to grains in order to eat foods high in fiber. If you choose the right fruits, you can have a tasty dessert or snack and fill up on fiber at the same time. For instance, a large apple has 3.3 grams of fiber. A large orange has 4.4 grams and a medium-sized pear has 6.5 grams. The top fiber fruits are guava with 8.9 grams, raspberries with 8 grams and blackberries with 7.6 grams. Something as small as adding a handful of berries to a serving of yogurt can increase your fiber intake. You are also not adding a lot of calories. When trying to add fiber, it is better to eat the fruit than to drink the juice.
Vegetables are high in vitamins and minerals as well as fiber. When possible it is always preferable to eat what is available fresh. Lima beans, brussel sprouts, lentils, baked beans and corn are among the vegetables with the highest fiber content. Dark green, leafy vegetables are always good choices. To increase fiber intake, try kale, spinach, broccoli, romaine lettuce and cabbage.
Grains and nuts are both good for you and are excellent sources of fiber. Grains consist largely of complex carbohydrates. Bran, oats, whole wheat, and brown rice are all foods high in fiber. Whenever possible it is better to choose whole grains. Also remember that whole wheat choices are not merely limited to bread--whole wheat noodles, spaghetti, and macaroni will increase your fiber intake as well.
Nuts have lots of nutrients, of which fiber is an important one. They also are sources of protein, B-vitamins and vitamin E, antioxidants, calcium, zinc, iron and other minerals. The only problem with nuts is that they contain a high amount of calories as well. So, don’t overdo but have them as snacks or toppings on other foods, such as salads.
With all of the different choices for adding fiber to your diet, you are sure to find one that meets your needs. Take a look a the fiber content of certain foods as you shop for groceries, and slowly start adding foods high in fiber to your meals. Make the additions gradually as eating too much fiber when you are not used to it can cause gastric discomfort.