Maximizing Your Fiber Intake

-

Did you know that only about 7% of Americans are meeting the recommendations for fiber intake. Fiber is an essential part of a healthy diet. Fiber plays a role in supporting regular bowel movements, lowering cholesterol levels, and controlling blood sugar levels. It also helps aid in satiety, which is the feeling of fullness. For individuals with diabetes, it is important to get enough fiber in your diet to decrease the risk of heart disease.


How much fiber do I need per day?

The recommended daily intake for males is 38 grams and 25 grams for females. To meet the recommendations, your diet should consist of a variety of whole grains, beans, fruits, and vegetables. The peels of fruits and vegetables is where you will find a larger amount of fiber. 


Here is a list of a few high-fiber foods you can add to your diet to start hitting your goals:


  • 1 cup of berries (8 grams)

  • ½ cup oatmeal (4 grams)

  • 1 medium banana (3 grams)

  • ½ medium avocado (5 grams)

  • ½ cup chickpeas (5 grams)

  • 1 large pear with skin (7 grams)


It is important to remember that fiber requires water to be able to pass smoothly through the digestive tract. If you are not drinking enough water, but increasing your fiber intake it can cause the opposite effect, constipation. 


KF


https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/

https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet

Comments

  1. Kendra SmartnickNovember 14, 2023 at 10:22 AM

    Very nice article! Fiber is so important in the diet.

    ReplyDelete
  2. nina macaliNovember 15, 2023 at 8:38 PM

    Such a great read!! Eating fiber is so imperative to our gut health and cholesterol health. I feel like so many people don't know how important it is, especially that fiber will help bind cholesterol to help lower levels.

    ReplyDelete

Post a Comment

Popular posts from this blog

Do you struggle with pre and post exercise nutrition?

-
Image
What should i eat before and after a workout? First things first…carbohydrates, proteins and fats are important for the body before  and after exercise. Exercising muscle preferentially uses carbohydrates from stored glycogen, but fats are also an important fuel source for energy production during exercise. Fats and carbohydrates are the two major fuel sources during exercise. Fats must be translocated and broken down from their storage form before they are used. Typically there is enough carbohydrate stored as muscle glycogen for exercise but as muscle glycogen stores decline, the skeletal muscle will then use some amino acids (basic components of all protein). More specifically, the amino acid leucine is used for energy.              It is important to consume an adequate amount of carbohydrates exercise to delay fatigue and minimize gastrointestinal distress. It is also important to consume enough fluids to prev...
Read more

Child Malnutrition

-
New approach to childhood malnutrition may reduce relapses, deaths http://www.sciencedaily.com/releases/2015/02/150211124024.htm               Moderate acute malnutrition is experienced by 35 million children worldwide. A new study led by researchers from Washington University School of Medicine in St. Louis has suggested that feeding children until they have met target measures of arm circumference and weight may be more important than a set 12 week feeding time. However, researchers have found that the current targets, set by the World Health Organization (WHO) may not be sufficient and raising these targets slightly could significantly reduce the risk of relapse in malnourished children; a condition that has a 37% relapse rate. The study took place in rural Malawi and was comprised of 2,349 moderately malnourished children aged 6 months to 5 years old. Children were evaluated 12 months after treatment; 1,967 rec...
Read more

Harvest of the Month

-
Image
Harvest of the Month  August – Corn Good source of  fiber Carbohydrate source for energy Antioxidants Contains vitamins and minerals ½ cup or 1 ear = 80 calories   http://www.whfoods.com/genpage.php?tname=foodspice&dbid=90 September – Watermelon High in vitamin A and vitamin C Antioxidants and anti-inflammatory support 1 cup cubed = 46 calories http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31 October – Apples High in fiber Vitamin C Abundant amount of antioxidants 1 medium = 95 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=15 November – Squash and Pumpkin High in vitamin A, vitamin C, vitamin K, vitamin B2, B3 & B6 Many minerals  High in fiber Multiple antioxidant properties  1 cup = 76 calories  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63 Decembe...
Read more