Fiber
Fiber is a type of complex Carbohydate that cannot be digested by the body. Foods containing alot of fiber are not only great for your body but they also more filling and can help you feel full for a longer period of time.
Daily Fiber intake:
- Shoot for a total of 20-35 grams of fiber everyday.
- Most Americans only get 15 grams of fiber a day.
Fiber types and benefits:
- Soluble:
- Eating a diet high in soluble fiber reduces the risk of cardiovascular disease and lowers cholesterol.
- Insoluble:
- Aids in relieving constipation and may reduce the risk of developing breast and colon cancer.
Tips for increasing fiber:
- Substitute brown rice for white rice.
- Substitute whole-wheat bread for white bread.
- Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.
- Try whole-wheat pasta.
- Eat whole fruits with skin, instead of drinking fruit juices.
- Snack on raw vegetables instead of chips and crackers.
Foods high in fiber:
- Soluble:
- Oatmeal
- Oat bran
- Dried peas and beans
- Barley
- Fruits
- Vegetables
- Insoluble:
- Whole-wheat products
- Whole-grain breakfast cereals
- Skins of fruits
- Roots of vegetables
- Beans
- Flaxseed
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