Best Fiber Choices
for Weight Loss

Written by Sky Taylor, Diet Bites

FIBER, The Fabric of Your Life

Dietary Fiber, Including a Free Sample Diet Menu Planner


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 so and why is dietary fiber so important to your health?

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.

Dietary Fiber Supports Digestive Health

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?

We like to refer to broccoli as 'the broom of the gut' but other food selections are excellent sources and contain more grams of fiber than that serving of broccoli - which of course, it great news for those who do not like the stench or the taste of this green vegetable.

Here are some very good sources for your daily fiber. We'll recap below with some fantastic tips which involve dietary fiber and meal planning.

Excellent Sources for Dietary Fiber

Food Selection

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

Bulgur 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

Bogus Dietary Fiber Supplements, Unnecessary for Healthy Adults Capable of Intaking Adequate Amounts

While those fiber supplement commercials would have us believe otherwise, it's not that difficult to get your daily requirement through healthy foods - rather than a pill.

Why opt for fake when you can enjoy the real deal? And the caloric values need not be extreme either - so if you're taking fiber supplements rather than enjoying healthy foods due to weight loss or weight gain concerns, those fears or concerns may not be as valid as you think they are.

How to EASILY Get Your Recommended Daily Amount With Our Fiber Diet Example Menus

Let's look at Dieter Alice who requires 24 dietary fiber grams per day to maintain a good level of health. Here is how she gets her healthy fix of dietary fiber within her daily diet plan:


Breakfast Menu: Egg omelet prepared with a serving of chopped spinach. She also enjoys one slice of whole wheat bread and a serving of reduced fat milk. She adds one medium kiwi to her meal.

Health Notes: The serving of baby spinach added to the omelet contains a scant 7 calories. The kiwi contains 42 calories.

Mid Morning Snack: 1 fresh medium apple

Lunch Menu: 1/2 cup of navy beans, 1 wedge of cornbread prepared with stone-ground cornmeal, a serving of reduced fat margarine, 1/2 cup of pickled artichoke hearts and a glass of unsweetened tea.

Health Note: The cornbread contains 4 dietary fiber grams.

Mid-Afternoon Snack: 1 cup of fresh blackberries

Dinner Menu: Roasted chicken, 1 slice of Boston Brown bread, 1/2 cup of cowpeas, 1/2 cup of Acorn squash sprinkled with ground cinnamon and a teaspoon of brown sugar plus a teaspoon of reduced fat margarine. She also enjoys a glass of unsweetened tea and a cup of reduced fat milk.

Bedtime Snack: 1 serving of low fat yogurt and 1 cup of fresh whole strawberries

Let's see how well that Alice did with her totals, shall we? She enjoyed - yes, enjoyed about 50 fiber grams. It wasn't in any way difficult; she didn't need to eat around the clock either - as some of those commercials pitching supplement would have the consumer to believe. And she received the benefits from the most healthy of food choices.

 

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