Sabtu, 09 April 2011

How To Easily Meet the Needs Daily Fiber

You probably know that fiber is important to maintain. But, if you could ensure food consumed sufficient daily fiber requirement?

How much fiber do you need? Women need 25 grams of fiber per day and men should get 38 grams per day, according to the formula of the Institute of Medicine based on the rules get 14 grams of fiber per 1,000 calories.

Eat more vegetables, beans, fruits, grains, and beans, is one way to help meet daily fiber needs.

The main sources of fiber include beans (all types), peas, lima beans, soy beans, chickpeas, black-eyed peas, artichokes, wheat flour, barley, bulgur, corn, bran, raspberries, blackberries, and plums.

Sources of fiber from vegetables and fruits include: lettuce, dark green vegetables, broccoli, okra, cauliflower, sweet potatoes, carrots, pumpkins, potatoes, corn, asparagus, cabbage, whole wheat pasta, popcorn, nuts, raisins, pears, strawberries, oranges, bananas, blueberries, mangoes, and apples.

Conversely, avoid wheat flour, white pasta and white rice. Replace it with a grain to increase the amount of fiber in your diet.

Still not convinced you less fiber foods? Here are seven ways to add fiber to your diet as reported by WebMD:

1. Breakfast with cereal grains that contain at least 5 grams of fiber, for example, from grains such as wheat or whole wheat.

2. Read labels and choose foods that contain a few grams of fiber per serving. A good source of fiber contain 2.5 to 4.9 grams of fiber per serving. An excellent source has 5 grams of fiber or more per serving.

3. Eat whole wheat bread with at least 2-3 grams of fiber per slice for sandwiches.

4. Choose whole fruit over juice. Whole fruit can have as many as two times the amount of fiber than a glass of juice.

5. Add nuts in your soup.

6. Try international dishes (such as Indian or Middle Eastern) that use whole grains and nuts in main dishes.

7. Make a snack as an opportunity to enjoy foods high in fiber. For example, snack on raw vegetables with peanut sauce.

Perhaps you are concerned that consumption of fiber will cause indigestion. The solution is easy really. To avoid bloating, gas and digestive problems, increase the fiber in your diet gradually and drink plenty of water, because fiber absorbs water.

A good rule of thumb is to increase the amount of fiber in your diet with about 5 grams of fiber a day until you reach the expected goals.

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