If you are searching for a high octane diet, you’ll see that fiber is exactly what you need. Even though research has shown fiber to be extremely important, many people aren’t taking enough of this nutrient.
To help you recharge your health with fiber, here are eight reasons you need a diet rich in fiber.
1. Fiber fights diseases. A diet rich in fiber can aid in preventing colon cancer and heart disease. High
fiber helps your body to eradicate cholesterol. For hundreds of decades, fiber has been used to prevent and stop constipation.
2. Fiber can really help you stop overeating. Most high fiber foods tend to take people longer to chew and digest,
which makes you feel satiated and fuller for a longer period of time.
3. Many commonly-consumed foods don’t have enough fiber. If you tend to eat commercial and popular foods, you should aim to increase your intake of fiber.
4. Grains have the highest fiber content. Dietary fiber is plant matter that people are unable to digest. The top fiber sources are whole grains and various grain products.
5. Kids also need fiber in their diets. Children who are above the age of two should consume fiber on a daily basis. Kids generally enjoy fiber found in various fortified cerals and in fruits and veggies.
6. The more fiber you consume, the more water you will need. To allow fiber to keep moving through the digestive tract, you must drink a lot of water. With a high fiber diet, you should drink a minimum of eight glasses per day.
7. Don’t worry, you can’t cook Fiber our of a food. When you are steaming or frying your fruits and veggies, the fiber will stay. The fiber is found in all parts of the fruit, not only in the skin and peel.
8. Be careful not to consume too much fiber. More than 50 grams of fiber in one day can cause diarrhea and water retention.
What are the best sources of dietary fiber?
If you’re looking for specific food sources with fiber, here is a great chart to start you off. Remember to consume fruit with skin and stick to whole-wheat or multi-grain bread products.
|Fruits||Serving||Total fiber (grams)|
|Grains, cereal & pasta||Serving size||Total fiber (grams)|
|Spaghetti, whole-wheat,||1 cup||6|
|Barley, pearled||1 cup||6|
|Bran flakes||3/4 cup||5|
|Oat bran muffin||1 medium||5|
|Popcorn, air-popped||3 cups||3.5|
|Brown rice, cooked||1 cup||3.5|
|Bread, rye||1 slice||2|
|Bread, whole-wheat||1 slice||2|
|Legumes, nuts and seeds||Serving size||Total fiber (grams)|
|Split peas, cooked||1 cup||16|
|Lentils, cooked||1 cup||15.5|
|Baked beans, vegetarian, canned, cooked||1 cup||10|
|Sunflower seed kernels||1/4 cup||4|
|Almonds||1 ounce (23 nuts)||3.5|
|Vegetables||Serving size||Total fiber (grams)|
|Artichoke, cooked||1 medium||10|
|Green peas, cooked||1 cup||9|
|Broccoli, steamed||1 cup||5|
|Turnips greens, steamed||1 cup||5|
|Brussels sprouts, cooked||1 cup||4|
Maybe now you are wondering, but how much fiber per day do I need?