WHAT YOU SHOULD
KNOW
Fiber is the material that gives plants their stability
and structure. It's found in all fruits, vegetables, nuts, and
grains.
There are two types: soluble fiber, which dissolves
within the digestive system, and insoluble fiber, which is
unaffected by digestion. Both pass through the body without
being absorbed. Insoluble fiber adds bulk to bowel movements.
Soluble fiber reduces the levels of cholesterol and
triglycerides in the blood and works to moderate blood sugar
levels as well.
Your doctor may recommend a high-fiber diet if you have
any of the following:
-
Diverticulosis
-
Irritable bowel
syndrome
-
Constipation
-
High
cholesterol
-
Diabetes
WHAT YOU SHOULD
DO
Add fiber to your diet slowly. Start by introducing 2 or
3 new high-fiber foods each week. Aim for a total of 5
different fruits and vegetables per day. As much as possible,
eat vegetables raw, or only lightly cooked. Choose fresh
fruits, rather than canned, and for extra fiber, drink fruit
juice with pulp added.
Remember to drink at least 5 to 6 glasses of water each
day. Although meat, fish, poultry, cheese, eggs, and milk do
not contain fiber, you should continue eating them to maintain
a balanced diet.
Good sources of fiber include:
BREADS
-
Breads and baked goods made
with whole wheat or other whole grain flour, bran, wheat
germ, rye, oats, oat bran, or barley
-
Graham, rye, or wheat
crackers
-
Buckwheat or kasha
products
-
Rice cakes
CEREALS
-
Bran cereals
-
Granolas
-
Rolled oats or
oatmeal
-
Wheat germ
STARCHES
-
Brown or wild
rice
-
Corn
-
Popcorn
-
Sweet potatoes
BEANS
-
Baked beans
-
Kidney beans
-
Navy beans
-
Black-eyed peas
-
Lentils
-
Pinto beans
-
Garbanzo beans
-
Lima beans
-
Split peas
VEGETABLES
-
Asparagus
-
Green beans
-
Spinach
-
Brussels
sprouts
-
Greens
-
Squash
-
Broccoli
-
Mushrooms
-
Tomatoes
-
Cabbage
-
Okra
-
Turnips
-
Carrots
-
Onions
-
Zucchini
-
Cauliflower
-
Green peppers
-
Celery
-
Snow peas
FRUITS
-
Apples
-
Grapes
-
Peaches
-
Bananas
-
Kiwi fruit
-
Pears
-
Berries
-
Mangos
-
Pineapple
-
Cranberries
-
Melons
-
Prunes
-
Figs
-
Nectarines
-
Raisins
-
Grapefruit
-
Oranges
-
Rhubarb
NUTS AND SEEDS
-
Almonds
-
Hazelnuts
-
Sesame seeds
-
Brazil nuts
-
Peanuts and
skins
-
Soybeans
-
Cashews
-
Pumpkin seeds
-
Sunflower seeds
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