fiber-best fiber choices-fiber and weight loss-daily fiber requirement-food index
FIBER, The Fabric of Your Life
Your diet should include about 20 - 30 grams of fiber per day to keep it operating in tip-top shape. Adequate fiber will also assist you in winning the Weight Loss Battle as well as fighting off certain diseases such as colon cancer and diverticulitis.
How?
Think of fiber as a sponge. The more fiber you eat, the bigger your sponge will be. Nothing sucks up water better than a sponge, and that's basically the effect that fiber has on your body. After all, our bodies consist mostly of water. When the fiber hits your tummy and begins its absorption act, it creates a feeling of fullness. It's one of your best defenses when battling hunger.
And when the sponge moves, it wipes away impurities that can otherwise be trapped into the body for lengths of time, creating toxic buildups.
Fiber also keeps potty-time, fun time. There's nothing quite as miserable as constipation, unless you count a mosquito bite in the groin.
And as mentioned earlier when we were playing with our sponge theory, fiber also carries the bad karma out of your body, gently sweeping the intestinal walls, leaving you feeling fresher, more energetic and fit. Sorta sounds like a breath freshener commercial, doesn't it? Nonetheless, here are some very good sources for your daily fiber.
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GREAT FIBER SOURCES |
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Food |
Serving Size |
Fiber Grams |
|
Spinach |
1/2 Cup Boiled |
2 |
|
Boston Brown Bread |
1 Slice |
2.1 |
|
Carrot |
1 Average Raw |
2.3 |
|
Kiwi Fruit |
1 Medium |
2.6 |
|
Acorn Squash |
1/2 Cup Baked |
2.9 |
|
Corn on the Cob |
1 Small Roasted Ear |
2.9 |
|
Whole Wheat Bread |
1 Slice |
3 |
|
Apple With Skin |
1 Medium |
3 |
|
Orange |
1 Medium |
3.1 |
|
Pistachio Nuts |
1 Ounce, Hulled |
3.1 |
|
Sweet Potato |
1 Small, Baked |
3.4 |
|
Brussel Sprouts |
1/2 Cup, Boiled |
3.4 |
|
Chestnuts |
1 Ounce, Hulled |
3.7 |
|
Pumpkin Seeds |
1 Ounce, Hulled |
3.9 |
|
Strawberries |
1 Cup, Fresh |
3.9 |
|
Raisins |
1/2 Cup |
3.9 |
|
Oatmeal |
1 Cup |
4 |
|
Pine Nuts |
1 Ounce, Dried |
4.1 |
|
Bulgar Wheat |
1/2 Cup, Cooked |
4.1 |
|
Artichoke Hearts |
1/2 Cup, Boiled |
4.4 |
|
Coconut |
1 Ounce, Flaked |
4.7 |
|
Navy Beans |
1/2 Cup, Cooked |
4.9 |
|
Guava |
1 Fresh |
4.9 |
|
Dried Apples |
10 Dried Rings |
5.6 |
|
Baby Lima Beans |
1/2 Cup Cooked |
6.6 |
|
Refried Beans |
1/2 Cup, Canned |
6.7 |
|
Blackberries |
1 Cup, Fresh |
7.2 |
|
Cowpeas |
1/2 Cup Cooked |
8.3 |
|
100% Bran |
1/2 Cup |
8.4 |
|
Kellogg's All-Bran Buds |
1/3 Cup |
13 |
|
Baked Beans |
1/2 Cup, Cooked |
10 |
|
Prunes |
1 Cup |
11 |
|
Dried Figs |
3 Medium, Dried |
10 |
|
Pears |
5 Dried Halves |
11.5 |
|
Pearled Barley |
1/2 Cup |
12.3 |
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