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Fiber has many health benefits, including the prevention of constipation, lowering of cholesterol, controlling blood sugar levels and weight loss management. Fiber also slows gastric emptying, causing you to feel full longer. The recommended fiber intakes are 25g for women and 38g for men. However, the average American only consumes 14g.
Fiber is naturally found in many foods, such as whole grains, fruits, vegetables, and legumes. With a few additions of high fiber foods, or substitutions of high fiber foods for lower fiber ones, you can easily increase your fiber consumption. So, why not start now? Spring is the perfect season to do something new.
High Fiber Foods
Whole grain (wheat, rye, mixed-grain) breads, bagels, English muffins
Whole grain cereals such as shredded wheat, toasted oats, oatmeal
Whole wheat pasta
Whole grains such as brown rice, corn (popcorn), quinoa, barley
Dried fruits such as raisins or apricots
Fruits such as berries, apple with skin, bananas, pears, oranges
Vegetables such as broccoli, spinach, peas, artichokes, Brussels sprouts, potato with skin
Legumes such as kidney, lima, and black beans, lentils, peanuts
Simple Ways to Increase Fiber Intake
Brown rice for white rice
Whole wheat pasta for regular pasta
Whole grain bread/bagel for white bread/bagel
Spinach for iceberg lettuce in salads
Use more vegetables and less meat in a stir fry
Legumes and grains such as rice and beans instead of meat and potatoes
Add cooked vegetables to pasta sauce
Choose high fiber breakfast cereals with at least 3 grams fiber per serving
Whole grain crackers instead of potato chips
Eat the recommended 5-9 servings of fruits and vegetables daily
Baked white or sweet potato instead of French fries
Lowes Foods' Nutritionist, Cindy Silver, MS, RD, LDN is easy to reach:
By phone Toll-Free Nutrition Hotline 1-800-311-2117
By email CindyNutrition@LowesFoods.com
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