A reader emailed me this question:
"Nutrition Lizard, I know that I am supposed to eat fiber and everything seems to have fiber in it these days, even Splenda. How much fiber should I be eating and what are the best sources?"
Dietitians do encourage people to consume fiber for a few reasons:
- Bowel regularity
- Lowers cholesterol
- Makes us feel full (satiety)
- May help lower blood sugar
Men should be eating about 38 grams per day and women 25 grams per day.
Tips to increase fiber intake:
- Look for 100% whole-wheat breads, cereals and flour
- Keep fiber-rich skin on fruits and vegetables
- Eat beans which are naturally very high in fiber
- Choose brown/whole-wheat alternatives for rice, pasta, crackers and breads
- Start increasing your fiber slowly and drink plenty of water as your body needs more fluid with increased fiber
Food companies add fiber products such as "inulin" or "chicory root" to foods (ex. Splenda). Studies show these added fibers do not provide all the health benefits as eating the foods naturally high in fiber. Try to stick to whole-wheat products, fruits, vegetables, nuts and beans.
More to come on specific foods with fiber!
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