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    Tuesday, January 11, 2011

    10 Tips on Dietary Fiber

    10 Tips on Dietary Fiber

    1. Keep in mind that a high-fiber diet may tend to improve:
    • Chronic constipation
    • Coronary heart disease
    • Hemorrhoids
    • Diabetes mellitus
    • Diverticular disease
    • Elevated cholesterol
    • Irritable bowel syndrome
    • Colorectal cancer

    2. Try to double your daily fiber intake.
    • Average American intake: 10-15 grams per day
    • Recommended intake: 20-35 grams per day

    3. Understand what fiber is, where it comes from:
    • Insoluble fiber
    • Cereals
    • Wheat/wheat bran
    • Whole grains
    • Soluble fiber
    • Brans
    • Fruit
    • Oatmeal/oat bran
    • Psyllium
    • Vegetables

    4. Substitute high-fiber foods for high-fat and low-fiber foods.

    5. Keep your daily fiber intake stable. Consider a fiber supplement if you:
    • Travel
    • Eat away from home often
    • Find it difficult to get enough fiber through food choices alone

    6. Don't shock your system: Increase fiber levels in your diet gradually.

    7. Always increase fluids (water, soup, broth, juices) when you increase fiber.

    8. Add both soluble and insoluble fiber, from a variety of sources.

    9. Compare fiber content of foods:

    Grams of Fiber
    1 cup of Rice Krispies® 1
    1/3 cup of 100% Bran® 9
    1 slice of white bread 0.5
    1 slice of whole wheat bread 1.4
    1/2 cup white rice 0.5
    1/2cup brown rice 1.5
    Bowl of chicken broth 0
    Bowl of thick vegetable (minestrone) soup 1

    1. Choose foods high in fiber content.
    Fruits and Vegetables
    Highest in Fiber Per Serving
    Apples, pears (with skin)
    Berries (blackberries, blueberries, raspberries)
    Prunes Vegetables
    Beans (baked, black, lima, pinto)
    Parsnips Peas
    Squash (winter)
    Other Good Fiber Choices
    Bread, Muffins (whole wheat, bran)
    Cereals (branflakes, bran, oatmeal, shredded wheat)
    Crackers (rye, whole wheat)
    Nuts (almonds, Brazil, peanuts, pecans, walnuts)
    Rice (brown)
    Seeds (pumpkin, sunflower)

    Eating high-fiber foods is a healthy choice for most people. If you have ever received medical treatment for a digestive problem, however, it is very important that you check with your doctor to find out if a high-fiber diet is the right choice for you.

    Please remember, as with all our articles we provide information, not medical advice. For any treatment of your own medical condition you must visit your local doctor, with or without our article[s]. These articles are not to be taken as individual medical advice.

    Deepen your understanding of "medical malpractice"...

    For more health info and links visit the author's web site

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