Medico Media

Fiber

Created By : Dr. Meena Shah

It’s an important nutrient with countless health benefits.

Found in plant foods, fiber is a carbohydrate that is not digested by the body.

Eating fiber has been shown to lower cholesterol, normalize blood glucose, and alleviate constipation

Fiber

Emerging research points to fiber’s role in lowering risk for heart disease and diabetes.

Increasing your fiber can aid in weight loss Fiber-rich meals are digested more slowly

and make you feel fuller longer.

Fiber

Increasing fiber consumption today result in long-term health benefits

Adding fiber to your diet - 10 easy steps to increase your fiber

Add fiber while adding flavor and variety to diet.

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1.Choose a wide variety of fiber sources

Plant foods provide two types of fiber: Soluble fiber (which increases the feeling of

fullness) Insoluble fiber (which aids the digestive

system and promotes regularity) Peas, beans, oats, and fruits are the best

sources of soluble fiber Whole grains and vegetables provide

insoluble fiber.

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2. Take it slow

Most people eat less than recommended 25 to 38 grams of fiber / day

Make changes in diet Increase fiber gradually to prevent gas and

bloating Allow your gastrointestinal tract time to

adjust.

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3.Pick whole grain foods over refined

carbohydrates Whole grain foods are a natural source of dietary fiber. Whole grains retain the kernel’s fiber-rich outer shell,

known as bran. Whole grains also supply an important source of

vitamins, minerals, and antioxidants. To identify whole grains, look for these ingredients on

labels: Whole wheat, Barley, Oats, Rye, Brown rice,

Buckwheat, Millet, Oatmeal

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4.Begin your day with a fiber boost Breakfast is the most important meal of the

day Start your day with right kind of fuel Choose breakfast cereals with at least 3

grams of fiber per serving Opt for whole wheat toast Grab a handful of fiber-rich fruits.

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5.Pick high-fiber snacks when midday

munchies hit Avoid high-calorie, high-fat and low-fiber

options Prepack fiber-rich snacks. Which may include whole grain crackers,

mixed nuts, and dried figs or apricots or fruits.

Popcorn — a whole grain — is another high-fiber snack.

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6.Add fresh fruit to every meal Add to cereal Eat as a snack Enjoy as a simple dessert Fresh fruit is a sweet way to add fiber to

your diet. The fruits highest in fiber include apples

(with skin), pears, oranges, and strawberries.

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7. Load up on legumes

High-fiber legumes including beans, peas, and lentils are best sources of fiber

Add one serving to your day by incorporating legumes into salads, soups, and casseroles, or puree them to make a delicious dip.

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8. Explore the globe

American food tends to be lower in fiber than other ethnic cuisines.

Take your taste buds on an adventure and add fiber to your diet by dining on Mexican, Middle Eastern, and Mediterranean fare. Tasty options include black bean burritos, hummus, tabouli, spicy bean salads, and whole wheat couscous.

Fiber