Fiber Does a Body Good
Dietary fiber is the part of food that cannot be digested by humans. Fiber helps you feel more full and satisfied for the amount of calories you eat, which helps you control your weight. Fiber also helps control cholesterol level, and it appears to play a role in preventing various cancers. Fiber even helps sweep extra calories and fat from the body, helping you achieve an ideal weight.
Generally, the higher in fiber a food is, especially if the food is naturally high in fiber, the more healthy it is overall (i.e., lower in fat and containing more vitamins/minerals). There are a slew of ‘fiber added’ junk foods out there which are not an ideal way to achieve a high fiber intake. For example, consuming high-fiber pop tarts made by Fiber One is not ideal, but it’s still better than not getting your fiber at all.
Here is a list of some foods that contain fiber. You should strive to consume 25-30g/day. Here is a list of naturally high-fiber foods.
1. Legumes & Lentils: Dried beans, peas and other legumes including baked beans, kidney beans, split peas, dried limas, garbanzos/chick peas, lentils, pinto beans and black beans.
2. 5-10 grams of fiber/serving.
3. Dried fruit such as figs, apricots and dates. 5-10 grams/serving.
4. Fruits like raspberries, blackberries and strawberries, cherries, plums, pears, apples, kiwi fruit, guava, banana. Pears contain more fiber than prunes. 1-5 grams of fiber/serving.
5. Vegetables like Fresh or frozen green peas, broccoli, Brussels sprouts, Sweet corn, beet root, baked potato with the skin and carrots. 1-5 grams of fiber/serving.
6. Greens vegetables including spinach, beet greens, kale, collards, Swiss chard, green beans and turnip greens. 1-3 grams of fiber/serving.
7. Nuts such as almonds, walnuts, and pistachios. 2-4 grams of fiber/serving.
8. Whole wheat and barley products. 2-4 grams of fiber/serving.
9. Rye, oats, buckwheat and cornmeal. 2-4 grams of fiber/serving.
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