Wednesday, February 20, 2008

Fiber Rich Food

This is some information I have collected about fiber rich food and thought I would share with you. Fiber rich food should be a very important part of everyone's diet. American Dietetic Association recommends intake of 20-35 grams of dietary fiber every day.

There are 2 types of fiber.

1. Soluble fiber slows down the digestion process. It helps our body in absorbing the key nutrients from our diet. It helps in reducing the cholesterol level in blood.

Food such as fresh fruit, dried fruit, vegetables, lentils, peas, oats, potatoes, soy products etc. are rich in Soluble fiber

2. Insoluble fiber helps food to pass more quickly through the stomach and intestines. It prevents constipation.

Insoluble fiber can be found in food such as nuts, seeds, whole grain, brown rice, cracked wheat etc.

Following is a list of Fiber rich food

  • Beans (chickpeas, lentils etc.), stews and curries, Oats, Barley, Oatmeal, Soy products, Lentils.
  • Vegetables such as asparagus, green beans, broccoli, cabbage, cauliflower, spinach, squash, potato with skin on and canned tomatoes also have about 2 grams of fibre per 1/2-cup serving. Aim for 3 servings of these fiber-rich vegetables per day.
  • Whole-grain or multi grain breads, wheat bran or oat bran muffins or those with added wheat germ contain 2 grams of fiber per slice.
  • Fruits that are eaten with the peel (such as apples, pears, peaches, nectarines, plums, etc.) or containing edible seeds (berries) such as blackberries, blueberries, strawberries, raspberries etc. have about 2 grams of fiber per whole fruit or half cup of berries. Among all the fruits, raspberries have highest fiber content.
  • Dried fruits such as dates, prunes, figs, apricots and raisins are great source of fiber.
  • Most important point is, make sure you drink atleast 8 to 10 glasses of water daily. It helps the digestive system to adjust to all that fiber.

How much does one serving weigh?
One serving would be roughly equal to the amount of fruit/veggies that you can pick up with a loose fist.


nag said...
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nag said...