FiberA list of high fiber foods helps you know which foodsto include in daily meal planning. Obtaining adequate fiber is animportant part of a healthy lifestyle. However, too many people do notobtain sufficient fiber each day, which results in poor bowel functionand constipation. Whether obtained from the list of high fiber foods orfrom fiber supplements, the recommended daily fiber consumption shouldbe about 25-30 grams for an adult. The typical adult in the USAaverages about 11 grams of fiber per day according to the AmericanDietetic Association. The walls of plant cells are the sources ofdietary fiber. Here are typical high fiber foods along with theapproximate number of grams of fiber they contain. Fiber contents shownbelow on the list of high fiber foods are for a food quantity of 1/2cup unless otherwise noted: • Bananas, 3 grams - medium 8" long • Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans • Berries, 4-5 grams - blackberries, raspberries • Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran • Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain • Broccoli, 4-5 grams • Brussels Sprouts, 2 grams • Carrots, 3-4 grams • Dried Figs, 10 grams - 3 figs • Fruit, 4 grams - medium apple, medium pear • Green Beans, 2 grams - broad beans, pole beans, snap beans • Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens • Lentils, 6 grams • Lima Beans - 4-6 grams • Peas, 7-9 grams - black-eyed peas, green peas • Potatoes, 4-5 grams - medium baked Idaho or sweet potato • Sweet Corn, 5 grams ------------------------------------------------------------------------------------------------------------------------------------------------------------------------- Usingthe list of high fiber foods and including more of the foods from thelist can help increase daily fiber consumption so important for normalbowel function. Also important is that adequate liquid be present forgood bowel function. Each fiber particle will actually absorb liquid inthe colon and help facilitate the desired regular movement along in thebowels. If you make changes to your diet to include more of thefoods from the list of high fiber foods and still are not having adaily bowel movement, you may wish to add a fiber supplement. The bestfiber supplements are rice bran or psyllium made from ground-uppsyllium seeds. Don't expect to notice better bowel movements overnightas it may take several weeks for your body and elimination system toimprove. The payoff will be that wastes are eliminated along with thetoxins from your system instead of your body reabsorbing them.
|
