Are you getting enough fiber?



Whole grain fiber fiber in fruits vegetables nuts dry fruits power lunch fiber makes you full healthy " The recommended intake for total fiber for adults 50 years and younger is set at 38 grams for men and 25 grams for women, while for men and women over 50 it is 30 and 21 grams per day, respectively, due to decreased food consumption."

Fiber is important to health. It protects us from cancer (especially colon cancer), bowel disease including constipation and diverticulosis, heart disease. Dietary fiber helps to fill you up and keeps you satisfied longer. It may also help to reduce blood sugar levels in people with diabetes.

We depend on plants for our fiber intake. Fruits and vegetables are a good source of fiber, especially if you eat them fresh with the skin on. Here is a list of High Fiber foods. Count yourself and see if you are getting enough fiber?

Food

Amount

Fiber (gm)

Fruits

Apple

1 medium

4

Banana

1 medium

3.92

Black Berries, fresh

1 cup

4.18

Figs

1 Medium

2

Orange

1 Medium

3.40

Peach

1 Medium

2

Pear

1 Medium

5

Plum

1 Medium

1

Strawberries

1 Cup

3.98

Grapes White or Red

20

1

Cherries

10

1.2

Dates Pitted

2

1.2

Pineapple

½ cup

0.8

Watermelon

1 thick slice

2.8

Vegetables

Spinach (raw)

1 cup

3.5

Mushrooms

5 small

1.4

Okra

½ cup

1.6

Onion

1 tbsp

0.2

Green Onion (Scallions)

¼ cup

0.8

Avocado

½ Avg Size

2.8

Potato

1 Medium

4 - 5

Beets cooked

1 cup

2.85

Carrot

1 medium

2

Tomato

1 Medium

1

Broccoli

½ cup

4

Cabbage

½ cup

1.5

Chickpeas

1 cup

12

Cucumber

10 thin Slices

0.7

Peas Frozen

½ cup

9.1

Peas Cooked

1 cup

12

Green Pepper

2 tbsp

0.3

Red Chili, fresh

1 tbsp

1.2

Coconut, Dried

1 tbsp

3.4

Corn

1 medium

5.0

Dry Fruits and Nuts



Dates

½ cup

7.1

Almonds

1 oz

4.22

Chestnut, roasted

2 large

1.9

Peanuts

1 oz

2.3

Raisins

1.5 OZ Box

1.6

Pistachio nuts

1 oz

3.1

Walnuts

1 oz

3.08

Cashews

1 oz

1

Beans / seeds



Garbanzo beans, cooked

1 cup

5.8

Black beans, cooked

1 cup

14.92

Red Lentils, Cooked

1 cup

15.64

Kidney beans, cooked

1 cup

13.33

Lima beans, cooked

1 cup

13.16

Soybeans cooked

1 cup

7.62

Pumpkin seeds

1/4 cup

4.12

Sunflower seeds

1/4 cup

3

Cereals/ Bread/ Grains



Bran Cereals

1 cup

19.94

Bread, whole wheat

1 slice

2

Oats, rolled dry

1 cup

12

Pasta, whole wheat

1 cup

6.34

Rice, Dry brown

1 cup

7.98



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