Fiber up your food choices

Fiber food choices are an essential part of your every day diet. The benefits of eating the right types of fiber are plentiful.
grocery bagFiber helps regulate your bowel movements. It’s also essential in preventing heart attack, high blood pressure and diabetes. Fiber is key in controlling cholesterol and maintaining weight.

Experts say that the average American adult doesn’t get quite enough fiber, only about 14 grams of each day. According to the Institute of Medicine, a daily serving is actually 38 grams for men and 25 grams for women.

Every type of food has a different amount of fiber.

For example, a small raw apple contains about 3.0 grams, one cup of black beans contains 19 grams and two slices of whole wheat bread contains 3.8 grams of fiber.

Reading the package or researching the food online will give you an idea about how much fiber you’re eating. A great list can be found at
It’s easy to get a full serving of fiber from the foods readily available at your local grocery store.

Step right in, and you’ll find isles full of fruits, vegetables, legumes, whole grains and nuts and seeds — all fiber-rich foods to fulfill your daily dose.
Whole foods, like vegetables and fruits, are generally a better choice than processed or canned foods, which are full of artificial ingredients. White bread and pasta are highly refined and contain few nutrients.

Keep in mind that it’s unnecessary to get a full serving of fiber in just one meal. Instead, add a little fiber-friendly food each time you eat. You might like to try these combinations for your fiber fix:

Refreshing fiber choices

„ Flaxseed, seeds or nuts compliment a leafy green salad.
„ Strawberries, raspberries, blueberries and blackberries add a tart surprise to Greek yogurt.
„ Carrots and celery make a great afternoon snack with hummus dip.
„ Beans are a great addition to every salad or soup.
„ Whole-grain bread adds a nutty flavor to your turkey sandwich.
„ Fruit is a refreshing fiber snack between meals; apples, pears, berries and grapefruit are great choices.
„ Vegetables add extra nutrients and plenty of fiber to every meal.

Some of the best sources of fiber come in unexpected packages

„ One medium pear is just 88 calories and contains 4.0 grams of fiber.
„ A 1/2 cup of raspberries is 20 calories and contains 4.6 grams of fiber.
„ One cup of whole wheat pasta is 200 calories and contains 5.7 grams of fiber.
„ About three tablespoons of bran flakes is 29 calories and contains 6.0 grams of fiber.
„ A 1/2 cup of green peas is 60 calories and contains 9.2 grams of fiber.
„ One cup of black beans is 190 calories and contains 19.4 grams of fiber.
„ One large artichoke is 30 – 44 calories and contains 4.5 grams of fiber.

For more information about fiber go to:

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