Thursday, March 10, 2011

Eat More Fiber

Fiber is great for us because it helps with weight control and high fiber diets reduce colorectal cancer.  The American Cancer Association recommends 25 grams of fiber a day for women and 38 grams a day for men.  That is about 3 1/2 to 5 cups of vegetables and fruit a day.  So if you are eating your recommended 5 cups a day you are in good shape.  Keep it up.

If you struggle with getting enough fiber,  here are some suggestions for healthy quick snacks that will increase your fiber intake.  Put these on your shopping list and keep them handy in your pantry for a quick grab:

  • 1 and 1/8 cup edamame in the pods: 9 grams of fiber
  • One medium-sized pear, apple, orange or banana: 3 grams of fiber
  • 1/2 cup of cooked black beans: 8 grams of fiber
  • 1/4 cup of hummus: 4 grams of fiber
  • 1 cup bran flakes: 7 grams of fiber
  • 1 oz. slice whole wheat bread: 2 grams of fiber
  • Medium baked potato with skin: 4 grams of fiber
  • 1/2 cup of oatmeal: 2 grams of fiber
  • 6 whole wheat crackers: 3 grams of fiber

 Compliments of MD Anderson Center

86 comments:

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My favorite fiber stand by is ground flax seed.

1/2 cup in every cookie or muffin recipe. Tasteless and full of fiber and Omega 3s.

M

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Another great article Dr. Brayer. This is often the first recommendation I make to people.

Oat bran is my personal favorite - it's way better than oatmeal.

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Most vegetables are low in fiber and fewer calories than grain sources. For example, one cup of cauliflower has 2.5 grams of fiber. Having a couple of cups of mixed vegetables at dinner and a salad and it's much easier than trying to get your fiber bran flakes or bread.

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The fiber is obtained from plant parts that provide and maintain their structure. Some plant foods provide more fiber than others, and the only foods that contain fiber are animal products.

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