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
custom home cleaning Wilmette ..Nuts of all kinds (I am talking peanuts, cashews etc)... Read More
When you take your food next time, take care of... Read More
"You are what you eat."Does it sound familiar? You probably... Read More
Recently, I had the pleasure of seeing my 6-month old... Read More
Many low carb dieters fall victim to "carb creep," which... Read More
We come from a society where growing organic and just... Read More
"What exercises can I do to ?? As fitness professional... Read More
It is not a myth. Eating breakfast is an important... Read More
The word cholesterol has become synonymous with poor health. Indeed,... Read More
Looking into statistics, we can see the average American consumes... Read More
Spring is in the air and ? summer is around... Read More
Before we get to honey we have a question from... Read More
The key to better health is learning the difference between... Read More
"It's not what you eat, it's what's eating you that... Read More
Lactose is the primary carbohydrate in milk. Cow's milk contains... Read More
Are You Half The Man Your Father Was?It is a... Read More
What is Cholesterol?Before we go into how to reduce your... Read More
I'm sure by now you've heard all about the amazing... Read More
Numerous reports have recently appeared in both the lay and... Read More
Can a child thrive on a vegan diet? The answer... Read More
I'm always amazed at how many people seem to know... Read More
I want to tell you about the most healthful and... Read More
The most incredible thing you can do for yourself is... Read More
AgingHow did aging appeared?If mechanism of Death was chosen by... Read More
With so much 'diet advice' around today it is little... Read More
same day cleaning service Morton Grove ..Cholesterol is an essential building block of every cell in... Read More
Nutrition has everything to do with health. This isn't news,... Read More
How many magazines have you read where they tell you... Read More
Everyone can benefit from understanding how food affects our... Read More
If you're looking for a power-packed entr?e or soup to... Read More
The topic of food additives is not quickly addressed in... Read More
(Part 1 of a Special 5 Part Series on Body... Read More
Vitamins, minerals and other nutrients are essential to the development... Read More
In order for a person to actually have a healthy... Read More
NutrientsFat, Sugar, Sodium and CarbohydrateThe sections on a food label... Read More
I would like to raise a question: Is Rejuvenation possible... Read More
You wouldn't judge a book by its cover, would you?You... Read More
Having a large amount of such "visceral fat" is associated... Read More
The key to better health is learning the difference between... Read More
I'm always amazed at how many people seem to know... Read More
Dieting is a pain. I think basically everyone would agree... Read More
As a low carb dieter, your diet is undoubtedly high... Read More
Besides providing taste, color, and aroma, certain seasonings can also... Read More
Some experts consider carbohydrate craving and addiction as something more... Read More
DeathDeath. Why it happens? Why do we die? Why do... Read More
Random thoughts taken from valuable sources, what many nutrition experts... Read More
Are there any benefits to be obtained from drinking water... Read More
Mirror, Mirror on the wall, who's the healthiest of them... Read More
You know about Vitamins A,C, D, E ,and the B's... Read More
So what's all the shake up about anyway?. To put... Read More
Nutrition |