Foods For Fiber

Fiber is essential to being healthy. It promotes better control of diabetes, cholesterol, bowel regularity and intestinal health. It is found in plants, fruits, grains, nuts, and legumes. You will not get fiber from meat or dairy products. Fiber is what we cannot digest from plant foods such as broccoli, lettuces, brussels sprouts, cabbage, etc. You need 25g to 35g of fiber a day. Make sure to drink plenty of fluids because fiber absorbs many times its own weight in water. Fiber creates a nice cushion on the intestinal walls to easily allow waste to pass. In other words, it help you poop. If you do not drink enough water for the fiber to absorb you risk constipation. High fiber diets help to aid weight control by making you feel fullness sooner than with non fiber foods. You will feel more satisfied for a longer period of time. Fiber rich foods such as fresh fruits and vegetables have low calories for their volume because of their low fat and high water content.

Good foods for fiber:

• Kellogg's bran cereal 1/2C - 10g
• Oatmeal, uncooked, 2/3C - 2.5g
• Whole wheat bread, 1 slice - 1.5g (White bread only has 0.6g per slice)
• Whole grain bread, 1 slice - 2g
• Brown rice, cooked , 1C - 3.5g (One cup of cooked white rice has only 0.6g)
• Almonds, 1oz - 3.5g
• Avocado, 1/2 medium - 6.7g
• Oranges, 1 medium - 3.8g
• Pear, 1 medium - 4.5g
• Apple with skin, 1 medium - 3.2g
• Broccoli, cooked, 1/2C - 2.4g
• Brussels sprouts, cooked, 1/2C - 3.5g
• Chick peas, cooked, 1/2C - 6.5g
• Lentils, cooked, 1/2C - 8g

 Whole grain and whole wheat breads are an excellent way to get fiber. They have over double the amount of fiber than white breads. White breads have a very low fiber and are a refined carbohydrate. You should try to stay away from foods that are processed and have aritficial flavors, colors, preservatives, sweeteners, and hydrogenated fats.
What are refined carbohydrates?

Definition: Foods which have been processed by machinery that strips the bran and germ from the whole grain. The process gives foods a finer texture and prolongs shelf life, but it also removes important nutrients, such as B vitamins, fiber, and iron.
 http://www.webmd.com/food-recipes/features/carbohydrates

Hope this helps you with all of your fiber needs. Fiber was the start of my healthy eating.