Fiber is an important component of our diet. Unfortunately the typical American diet is low in fiber. Low fiber diets are thought to increase the risk of many gastro-intestinal problems, including chronic constipation and also increasing the risk of colon cancer.
How much daily fiber intake is desirable?
Adults: 25-35 grams/day
Children: Age + 5 grams
What are the foods with Fiber?
Only foods of Plant Origin contain fiber.
Dairy products, meat, fish, eggs, chicken, oils, sugars have Zero fiber.
How to increase Fiber intake?
Eat High-Fiber Cereals for breakfast.
Increase your water intake (64 oz. per day)
Switch from white bread, tortillas etc. to Whole-Grain breads, tortillas.
Choose Brown Rice over white rice, wholegrain pastas, more nuts and seeds.
Eat Fresh Fruit with skin (e.g. apples).
Eat more Vegetables with skin.
Eat more Legumes.
High Fiber foods are usually Low Glycemic and will fill you up more than Low Fiber foods, so eating more fiber will help you reach your weight loss goals.
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