ARE YOU GETTING ENOUGH FIBER IN YOU DIET?

Fiber is an essential macronutrient that is necessary for everyday health. What roles does fiber serve in making you healthier? Fiber has been shown to lower cholesterol levels, triglyceride levels, can help maintain a healthy weight, promote satiety when eating, and reduce your risk of developing obesity, diabetes, and heart disease.

There are two types of fiber, soluble and insoluble fiber. Each of the types have their own benefit. Soluble fiber when added with water greats a gelatinous goo that feeds the healthy bacteria of the intestines. It also help to regulate your blood sugar levels and lower cholesterol and triglyceride levels. Insoluble fiber adds bulk to your stool and helps it pass easier. Essentially insoluble is exercise for your intestines.

How much fiber do you need a day? It is recommended that women consume between 21-25g per day and men consume between 30-38g per day. What are the best high fiber content foods to add to your diet?

The highest content foods come from legumes (nuts, seeds and beans)

Legumes

Split peas      1c     16.3g      * 1 ½ c of split pea and ham soup and you are set for the day!
Lentils           1c      15.5g      * A tasty bowl of lentil chili and your intestines will be a happy camper!
Black Beans  1c       15g       * Black beans are a tasty addition to many recipes
Almonds        1oz     3.5g     * A heart healthy snack
Pistachios      1oz     2.9g      * Sometimes you feel like a nut

Fruits

Raspberries     1c               8g
Pear w/ skin     1 item     5.5g
Apple w/ skin   1 item     4.4g
Banana             1 item      3.1g
Oranges            1 item      3.1g

Veggies

Artichokes        1 med        16.3g
Avocados          1c               10.5g
Green Peas       1c                 8g
Broccoli             1c                5.1g
Potato               1sm             2.9g
Carrots              1 med         1.7g

Whole Grains

Whole Wheat Pasta         1c         6.3g
Barley                                1c           6g
Oatmeal                            1c           4g
Air-popped popcorn        3c         3.6g

Lots of delicious soups can incorporate the legumes and the vegetables for a heart healthy, gut healthy lunch or dinner. The above mentioned fruits, veggies and nuts make fabulous snacks. Getting enough fiber in your diet is not as difficult as it may seem.

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