Your fiber intake is a critical factor in weight loss and general well-being. Health professionals advise that adults should eat at least 25-35 grams of fiber each day. The current average in western countries such as Australia and the United States is well below the recommended levels. For many people, increasing your fiber intake would very likely lead to improved health outcomes.
Check the following chart to see how much fiber you're getting.
Food Source - Dietary Fiber Content (grams)
Mixed grain/brown bread (1 slice) - 1.5g
White bread (1 slice) - 0.8g
Rolled oats (1 cup cooked) - 3.3g
Bran cereal (1/2 cup) - 7.5g
Rice (1/2 cup cooked) - 0.8g
Rice, brown (1/2 cup cooked) - 1.8g
Spaghetti, brown (1/2 cup cooked) - 4.2g
Banana - 3.4g
Apple, pear or orange - 2.0g
Prunes, dates or dried apricots (50g) - 6.5g
Sultanas or raisins (50g) - 3.5g
Peas, green (100g) - 5.3g
Corn kernels (100g) - 4.7g
Potato, peeled, cooked (100g) - 1.0g
Broccoli (100g) - 4.1g
Carrot (100g) - 2.8g
Baked beans (1 small can) - 9.5g
Here are some common questions about fiber in our diet.
What is fiber?
Fiber is the indigestible carbohydrate residue found in foods. There are two types: soluble or insoluble. Soluble is soft and mushy - for instance beans and porridge; insoluble is hard and course, such as wheat bran.
What good does fiber do?
Fiber works by speeding up the time it takes food to pass through the large intestine, reducing the absorption of toxic and carcinogenic compounds. It also modifies the metabolism of foods, binds waste products for elimination and counters the effects of toxic bacteria in the colon. Dietary fiber is helpful for those who want to lose weight, since fiber absorbs water so you feel full and satisfied throughout the day. Adding fiber to your diet can help improve your eating habits, which can lead to weight loss and more energy!
What is the recommended daily amount?
25-35 grams. At present, the amount of fiber consumed in a typical diet in developed countries is well below the recommended levels.
Which foods are high in fiber?
Natural foods are usually high in fiber i.e. whole grains, nuts, seeds, fruit and vegetables.
What happens to fiber in the body?
It passes through the stomach into the digestive tract, and on to the large bowel intact where it absorbs water and other waste materials, then it is passed as stools.
How can fiber assist Type II diabetics?
A study published in the May 11, 2000 issue of The New England Journal of medicine reports that diabetic patients who included 50 grams of fiber in their daily diet lowered their glucose levels by 10%. Fifty grams is a lot of fiber: about twice as much as the American Diabetes Association recommends, and nearly 3 times as much fiber as most Americans consume in a day. To read more about these amazing health benefits of fiber go to http://healthlink.mcw.edu/article/958073584.html
How can I increase fiber in my diet?
The Clinical Nutrition center at the John Hopkins Bayview Medical Center provide some excellent suggestion to increase fiber intake. http://www.jhbmc.jhu.edu/NUTRI/fiber.html
How can I increase my fiber intake...in my area there is not a good supply of fresh fruit and vegetables?
Nutritional supplements are the perfect answer to dietary problems where the availability of fresh fruit and vegetables is compromised.
Kim is successful a weight loss coach who will help you reach your goal weight. No public 'weigh-ins', meetings that cost you money or fads...simply results you'll love. Free consultation: http://leanmachine.org/?refid=fiber-28654 Are you interested in earning money from home? We can help you grow a profitable business in the wellness industry: http://leanmachine.org/?refid=fiber-28654
whole house cleaning Deerfield ..Cholesterol. What images come to mind when you see this... Read More
Mannatech's patent-pending glyconutrients complex, Ambrotose, is perhaps the greatest wellness... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
Numerous reports have recently appeared in both the lay and... Read More
The natural antioxidants in Oat Bran can significantly reduce blood... Read More
Whether you're concerned about cancer, cardiovascular disease, diabetes, or simply... Read More
I'm sure by now you've heard all about the amazing... Read More
Many people complain that organic foods are more costly than... Read More
Mineral nutritionSearching for mineral nutrition information is much easier today... Read More
You can trust me that I make sure to take... Read More
I'll preface this article by saying that it will help... Read More
The Omega Zone Diet and specialists' opinion"Omega RX Zone -... Read More
When you take your food next time, take care of... Read More
Did you know that there might be poison in many... Read More
Beans. Legumes. Pulses. Whatever you call this plant group, they... Read More
If you do not take time to stand back at... Read More
Copyright ? 2004 priya shah Glutathione, the body's... Read More
Eating grain products - breads, cakes, cereals - have long... Read More
Some fats are good for you. Your body can't function... Read More
Eating out when you are on a restricted diet always... Read More
Monosodium glutamate, commonly known as MSG, was thought of as... Read More
Every day we are bombarded with information about food products... Read More
With summer comes more sun and with more sun comes... Read More
I want to tell you about the most healthful and... Read More
At any grocery store in North America right now, there... Read More
home cleaning services Des Plaines ..The word 'homeostasis' is made up of two Greek words:... Read More
People who consume too much alcohol have good chance of... Read More
Step 1: Eat five to ten servings per day of... Read More
You must add some fresh cherries, which are now in... Read More
Each and every person living in the UK is... Read More
Protein is one of the basic building blocks of the... Read More
A lot of people I've talked with about health supplements... Read More
Some experts consider carbohydrate craving and addiction as something more... Read More
Acid reflux disease, or GERD, is a common compliant of... Read More
Our bodies need cholesterol. We use cholesterol to produce vitamin... Read More
Constipation is a condition whereby the fecal matter traveling through... Read More
Finally, a positive solution regarding America's difficult and costly campaign... Read More
As you've probably heard before, your post-workout meal may very... Read More
The Immune System is probably the most important system in... Read More
While oxygen is the key to human survival, it is... Read More
What if I told you tap water and homogenized milk... Read More
For the executive, maintaining the much-needed balance between career, family,... Read More
Your healthOrganically grown fruit and vegetables are not covered in... Read More
Nails are a protective horn at the end of our... Read More
Every day we are bombarded with information about food products... Read More
First some terminology.Fructose ... a five carbon sugar that occurs... Read More
Creating Your Target is easy.What I use to help create... Read More
If you are like most people, you don't enjoy the... Read More
There are so many topics to discuss which affect our... Read More
Cholesterol finds its way into our bodies in two main... Read More
Nutrition |