|
| Get More Fiber | How Much Fiber?
Fiber is a complex of carbohydrates which your body can't digest or absorb. Fiber is made in two types: soluble and insoluble fiber.
 Soluble fiber is contained in fruits, beans. It helps you feel full. Insoluble fiber is contained in whole grains, wheat bran, vegetables, and other foods. It keeps your digestive system regular.
Daily needs of men and women for fiber differ, and depend upon their age:
- Age 50 and younger:
Women need 25 grams per day
Men need 38 grams a day
- Age 51 and older:
Women need 21 grams daily
Men need 30 grams per day
How Can You Start with Fiber?
- High-fiber breakfast -- one with 5 or more grams of fiber per serving. You'll get about 15% to 25% of your daily fiber needs. Besides, it is a great way to manage your weight.
- Become a Topper: While enjoying cereal, a whole-wheat bagel, or oatmeal, don't forget the fiber-filled toppers. You can add bananas, blackberries, or hummus. They are all very delicious.
- Learn to Pay Attention to Labels: Due to a food label you can find out it is “a good source” of fiber if it contributes 10% of your daily value of fiber -- nearly 2.5 grams.
- Enjoy Fruity Snacks: When you feel the urge for a snack, you may have fresh or dried fruit for a quick bite.
- Peels are Good: You can get all the fiber from the fruits and vegetables you enjoy with leaving the peels on. Before eating you should rinse fruit or vegetable in warm water to clean them from dirty. Don’t forget, whole foods have more fiber than juices.
Slip More Fiber into Your Diet:
- Top a shop pizza with slices of tomato, spinach, red pepper, and onion for additional fiber. Or bake your own pizza, with a whole-wheat crust, and then pile on the produce.
- Raise a submarine sandwich's fiber profile with the crunch of red or dark green lettuce, shredded peppers and carrots, and a whole-grain roll.
- Beans are filled with fiber. Add different kinds of beans in stews, soups, and salads a few times a week, or enjoy bean and veggie-rich burritos.
- Cooking can decrease a food's fiber. That’s why when you do cook vegetables, try steaming them, or cooking them quickly and easily in the microwave.
- Experiment with produce-rich cuisines.
- Substitute common staples such as pasta, white breads, white rice with those made from unprocessed grains loaded with fiber.
- Add shredded vegetables such as zucchini or carrots to spaghetti sauce.
- Add fresh fruits to your diet. Mangoes have some big benefits over other fruits. They contain more fiber than most that helps you cope with your appetite.
- Blend low-fat yogurt, fruit juice, and frozen or fresh fruit to make a quick breakfast or as a snack.
- Top your steak and potato with onions, mushrooms, and tomatoes, sauce with a touch of olive oil and herbs.
- Eat corn tortillas instead of flour tortillas. They have 50% more fiber than the second.
|
|
