Increase dietary fiber - What You Need to Know

Objective: fiber intake between 20-35 grams per day.

Target: at least 2-3 are good sources of dietary fiber every meal.

Why You Need Fiber?

Foods rich in fiber help relieve constipation, irritable bowel syndrome, weight loss and weight control, lower cholesterol and improve heart health, diabetes and more control.

Eat breakfast

The right time to eat foods with fiber such as bran or wholecereals, bran muffins or whole wheat bread, oats, wholemeal bread, fruit and potatoes. Some breakfast cereals contain up to 14 grams of fiber per serving, at least half the daily recommendation (read the label for fiber content is correct).

Add bran cereal quick bread, bread, yeast, pancakes, casseroles and pie crusts.

They eat fruit, drink the juice. The fruit is also an excellent choice as a dailyDessert.

Substitute whole wheat flour for refined flour in many recipes

Choose whole grain products

Legumes (beans) are an excellent source of fiber and can replace meat burritos, chili, stews, soups and stews and pasta dishes.

Nuts and seeds are good sources of dietary fiber and small amounts can be consumed daily. For those who consume a diet low in fat, should small amounts of nuts or vegetable oils areconsumed.

nuts are generally high in fiber and is a concentrated source of calories.

Vegetables are good sources of fiber, antioxidants and phytochemicals.

Any food prepared or processed with 3 or more grams of fiber per serving is considered a good source of fiber. All foods with more than 5 grams of fiber per serving is an excellent source of fiber. Remember to increase water intake as you increase your fiber intake graduallyDose.

How much fiber do you eat?

You can obtain an estimate of daily consumption of fiber by multiplying the number of portions of grams of fiber on food labels. That counts as a portion of each of these foods:

whole grain toast, whole wheat, whole grains 1 oz, ½ cup of brown rice, bulgur or other whole grains, whole grain ½ cup of pasta, or ½ muffin with:

Refined grains: 1 slice bread, ½ cupPasta or rice, ½ bagel or muffin

breakfast cereal: 1 ounce

Vegetables: ½ cup vegetables

Fruit: an apple, ½ grapefruit, ½ cup dried fruit ¼ cup of fruit

Vegetables: ½ cup beans, lentils, peas

Nuts and seeds: ¼ cup walnuts, 2 tablespoons peanut butter

You can calculate your fuel consumption fiber follows:

1) a fiber foods consumeditem = the number of servings consumed by grams of dietary fiber on food labels multiply

2) the intake of total fiber consumed in a day = sum of dietary fiber intake of each food during the day.

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