Delicious and health high fiber foods

Fiber is Part of a Healthy Diet

If you’ve only heard “FIBER” mentioned by your grandparents or from the ads on TV, you’re missing out!  Fiber is a great part of a healthy diet and comes in colorful, tasty packages like fruits and vegetables!  We’ve all heard that adding fiber to our diet will help us feel better and be more healthy.  Why is fiber so important?

1) Helps prevent those difficult to talk about things like “constipation and hemorrrhoids.”  Get plenty of fiber and you won’t have to talk about them!

2) Lowers cholesterol levels.  Soluble fiber found in oats, beans, brown rice, and flaxseed may help lower the “bad” cholesterol in our blood.

3) Helps control blood sugar levels.  Fiber takes longer to digest.  Slower absorption means blood sugar levels rise slowly and stay steady.  Stable blood sugar help prevent diabetes as well as helps control appetite.

4) Helps with weight loss.  High-fiber foods generally require more chewing time so you’re less likely to overeat.  Also, a high-fiber diet tends to make a meal feel larger, stay longer and has less calories.We should all get at least 25 grams of fiber in our diet each day.  Fruits, vegetables, lentils and whole grains are good sources.  Here are some of the higher sources:

Fiber One or All bran,   1/2 cup ……. 13 grams

Raisin Bran, 1 cup………………………..7 grams

Oatmeal, 1 cup cooked…………………4 grams

Whole grain bread, 1 slice……………..3 grams

Barley, 1 cup cooked……………………6 grams

Lentils/Beans,  1/2 cup cooked……..8 grams

Broccoli, 1 cup…………………………..5 grams

Peas, 1/2 cup cooked………………….4 grams

Baked potato with skin (medium)….4 grams

Pear with skin……………………………4 grams

Apple with skin………………………….4 grams

Raspberries, 1 cup……………………..8 grams

Orange…………………………………….3 grams

If you need help with making improvements in your diet, call me!  785-827-3131