HIGH FIBER DIET
Eating enough fiber is one of the
best -- and easiest --things you can do for your health. A diet
that is
high in fiber:
1.
Aids digestion and helps prevent constipation.
2.
Helps you maintain a healthy weight. High fiber foods tend to be lower
in fat. They also fill you up more.
3.
Helps lower blood cholesterol.
4.
Helps keep blood sugar within a normal range.
5.
Can prevent or reduce the symptoms of bowel disease and decrease the
risk of colon cancer.
How do I add fiber to my diet?
Most
people need to eat about twice as much fiber as they do. But
adding fiber to your diet too quickly can cause gas, bloating, or
diarrhea. To prevent this:
1.
Add high-fiber foods to your diet slowly over several weeks.
2.
Increase the amount of water you drink as you increase the fiber you
eat. Drink at least one glass of water with each meal and a total of 8
glasses a day.
Where
can I find Fiber?
A
healthy diet includes 20-35 grams of fiber a day. This may sound like a
lot. But you can meet the goal by eating a variety of foods each day.
These foods are the best sources of fiber:
|
FRUITS
|
VEGETABLES
|
BREADS
/ CEREALS
|
NUTS
/ SEEDS
|
| Apple with skin |
Asparagus |
Bagel |
|
| Pear with Skin |
Broccoli |
Corn Tortilla |
Dry Roasted Peanuts |
| Banana |
Brussel Sprouts |
Rye Crackers |
Peanut Butter |
| Orange |
Carrots |
Whole Wheat Bread |
Sunflower Seeds |
| Dried Figs |
Celery |
Rye Bread |
Sesame Seeds |
| Prunes |
Spinach |
Pumpernickel Bread |
Walnuts |
| Stawberries |
Acorn Squash |
Bran Cereals |
|
| |
Baked potato with Skin |
Oatmeal |
|
| |
Sweet Potato with skin |
Puffed Wheat |
|
| |
Corn |
Shredded Wheat |
|
| |
Green Peas |
Wheat Germ |
|
| |
Lima Beans |
Oat Bran |
|
TIPS FOR ADDING FIBER
TO YOUR MEALS
*Add
frozen vegetables to a can of soup or put canned beans or lentils on a
salad.
*Replace
at least half of the meat in chili, stes, and casseroles with canned or
cooked beans.
*Include
a salad with lunch or dinner, Choose leafy, dark green lettuce or fresh
spinach.
*Add
fresh, cut up vegetables to lunches, or eat them as snacks.
*Use
brown or wild rice in place of white rice. Add beans or lentils for
more fiber.
*Cut
up whole fruit and add it to cereal at breakfast. Or top frozen yogurt
with fruit for dessert or a snack.
*Eat
smooth-skinned fruits, such as pears, apples, nectarines, with the skin
on.
*Choose
oatmeal or high fiber cold cereals, such as shredded wheat, corn
flakes, or all-bran cereal. Add 1 tablespoon of oat bran or wheat germ.
*For
snacks, try air-popped, low-fat whole wheat or rye crackers, fresh or
dried fruit, or a small handful of nuts. Or you might try cereal for a
snack.
