Best Sources of Fiber

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Best Sources of Fiber

Dietary fiber improves your digestive health which indirectly helps improve your overall health. Here is a list of best sources of fiber. Those who are interested in natural weight loss may opt for high fiber diet. Scroll down to know the natural sources of fiber... Everyone must have heard about dietary fiber. What exactly is this dietary fiber? Dietary fiber is a type of carbohydrate which human body cannot digest. Isn't it surprising that the food which we cannot digest helps improve our digestive system? It is a fact that sufficient intake of dietary fiber helps lower the chances of diabetes, heart disease, diverticulitis, and constipation. You don't have to take any extra efforts to consume fiber. If you include lots of fruits and vegetables in your diet regularly, then you won't have to take fiber supplements. Unfortunately, studies show that American diet lacks in fiber. So, before taking a look at the best sources of fiber, take a look at the table which describes daily needs of fiber according to age, sex and calories consumed. It is obvious that the more you consume calories, more is the need for fiber. It has been observed that an average American eats only 15 grams of dietary fiber in a day. Actually, it is easy to meet the daily needs of fiber by incorporating good sources of fiber in daily diet. You can include lots of fruits, vegetables, whole grain breads and breakfast cereals along with beans and legumes in various ways in breakfast, snacks and meals. Thus, you can raise the amount of fiber in your diet. Food obtained from plant sources contain fiber. Remember, excessive consumption of fiber (it happens generally if you consume fiber supplements) can prove to be harmful for health. Daily Fiber Requirement Chart Kids Kids Boys Boys Men Men Men Men Girls Girls Women Women Women 1-3 4-8 9-13 14-18 19-30 31-50 51-70 70+ 9-13 14-18 19-30 31-50 51-70 Years

Description

Average Daily Calorie 1404 1790 2265 Intake Required Fiber Intake (grams)

2840

2818

2555

2162

1820 1910

1901

1791

1694

19

25

31

38

38

38

30

30

26

26

25

25

Here is the list of best sources of dietary fiber. Best Sources of Fiber Dietary Sources of Fiber Name Raspberries Raisins Figs dried Banana Strawberries Apple with skin Serving Size 1 Cup 2 Tablespoons 2 Medium 1 Medium 1 th Cup 1 Medium Total Fiber (grams) 8.0 1.0 1.6 3.1 3.8 4.4 Name Cabbage Pecans Pistachio nuts Almonds Sunflower seed kernels Lentils, cooked Serving Size 1 Cup 1 Ounce 1 Ounce 1 Ounce 1/4th Cup 1 Cup Total Fiber (grams) 4.20 2.7 2.9 3.5 3.9 15.6

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Best Sources of Fiber

http://www.buzzle.com/articles/best-sources-of-fiber.html

Pear with skin Avocado Gooseberries Artichoke, cooked Peas, cooked Broccoli, boiled Turnip greens, boiled Sweet corn, cooked Brussels sprouts, cooked Potatoes, with skin, baked Tomato paste Carrot, raw Beet cooked

1 Medium 1 Medium 1 Cup 1 Medium 1 Cup 1 Cup 1 Cup

5.5 11.36 6.0 10.3 8.8 5.1 5.0

Baked beans, canned, cooked Split peas, cooked Black beans, cooked Lima beans, cooked Bread, rye Bread, whole wheat or multigrain Bran flakes

1 Cup 1 Cup 1 Cup 1 Cup 1 Slice 1 Slice 3/4th Cup 3 Cups 1 Cup 1 Medium 1 Cup 1 Cup 1 Cup

10.4 16.3 15.0 13.2 1.9 1.9 5.3 3.5 3.5 5.2 6.0 4.0 6.2

1 Cup

4.2

Popcorn, air popped Brown rice, cooked Oat bran muffin

1 Cup

4.1

2 Medium 1/2 Cup 1 Medium 1 Cup

5.8 5.4 1.7 2.85

Barley, pearled, cooked Oatmeal, cooked Spaghetti, whole wheat, cooked

Dietary fiber can be soluble or insoluble. Every type of fiber is beneficial for health. Fiber helps maintain your weight and keeps you fit and active. I hope you found the above charts regarding daily fiber intake and best sources of fiber helpful. Incorporating fiber in diet is the simplest way of leading a healthy life.

By Leena Palande Published: 3/11/2011

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Best Sources of Fiber

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