Dietary fiber is a complex carbohydrate and is the part of the plant material. Fiber is so full of health benefits, yet most Americans consume only 40-50% of their needed fiber per day. One of the greatest tools in the fight against weight gain and obesity and a direct link to a healthy hearts is found just by having a healthy diet including dietary fibers. Fiber is found in plants and although often a component of healthy foods, fiber is not a nutrient. Fiber alone does not contribute any calories since it can’t be digested by humans. There are two forms of fiber: soluble and insoluble. Soluble fiber dissolves in water and comes mostly from oats, legumes and some fruits and vegetables. Insoluble fiber does not dissolve in water and is found in wheat bran, vegetables and whole grains. Insoluble fiber prevents constipation. Fiber absorbs large amounts of water in the bowels, and this makes stools softer and easier to pass. In turn it also helps keep us full for longer, longer. Getting enough in the diet can lower the risk of developing certain health conditions such as heart disease, cancer, diabetes, gallstones and kidney stones.
Recommended foods for Fiber:
- Fruits (especially berries; strawberries, blueberries, cherries, etc.)
- Vegetables (broccoli, peas, spinach, zucchini)
- Whole Grains
- Red and Sweet Potatoes
- Beans (black, Lima, Cranberry, Kidney, Pinto's)
- Nuts (Almond's, Cashew's, peanut's)
- Oatmeal
- Wheat Breads
My Top favorite's for Fiber:
- Fiber One Brownies
- Fiber One Honey Squares Cereal
- Zucchini and broccoli mix cooked in Extra Virgin Olive Oil
- 1/2 cup of oatmeal with 1 cup of blueberries
- 1 cup of Black beans and salsa mixed
- Nature's Own Light Wheat Bread
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