Fiber is important for our overall health. It increases satiety which aids in weight loss and helps to lower cholesterol and blood sugar levels.
Soluble fiber-absorbs water during digestion and forms a gel like substance and swells. This type of fiber is best for lowering cholesterol, blood sugar and heart disease risk. (apples, pears, dry beans, lentils, barley, oats and oat bran)
There are two types of fiber: Both are important!
Insoluble fiber-does not dissolve in water and passes though the digestive track unchanged. It is best for constipation. (fruits and vegetables with edible skins, whole wheat bread, buckwheat, popcorn, brown rice and quinoa )
Choose fresh fruit and vegetables instead of juices.
Leave skins on fruits and vegetables.
Steam vegetables instead of boiling.
Fruits and vegetables
Food Source
Ways to include it in your diet
Add vegetables to sandwiches i.e. lettuce, tomato, cucumber.
Add raisins, avocado, grated carrots, chopped apple or pear to salads, cereals and muffin recipes.
Have baked beans as a side dish.
Add dried beans and peas to casseroles, soups, salads, dips, and spreads.
Beans and peas
Food Source
Ways to include it in your diet
Have bean dips or hummus as a snack with cut up vegetables.
Use bean to replace some of the meat in recipes such as meatloaf or lasagna.
Add ground flaxseed to hot cereals, yogurt, smoothies, soups, muffins, spaghetti sauce or to ground beef when making meatloaf or meatballs.
Flaxseed
Food Source
Ways to include it in your diet
Look for choices with 100% whole wheat, rye, oats, or bran as the first or second ingredient when choosing breads.
Experiment with barley, oats, farro, kamut, and quinoa.
Grains
Food Source
Ways to include it in your diet
Add small amounts of wheat germ, wheat bran, or rice bran to foods you cook.
Substitute half of the white flour with whole wheat flour in muffin and quick bread recipes.
Eat brown rice or quinoa in place of white rice.
*The FDA recommends 25 grams of fiber per day for a 2000 calorie diet. This typically equates to about 38 grams per day for men, and 25 grams per day for women.
If you are increasing your fiber intake, do so slowly, and drink plenty of water to prevent bloating, cramping or gas.
Important:
Put this into practice for you:
How can you start increasing your daily fiber intake?
How can you start increasing your daily fiber intake?
© inHealth Medical Services, Inc. 2020