Our vacation is about 8 ½ weeks away. This morning when I stepped on the scale, I thought about what else I could do to move things along a little faster. I decided fiber is one area I can shore up a little.
According to the National Academy of Sciences’ Institute of Medicine, the following are daily recommendations for adults:
|
|
Age 50 and younger |
Age 51 and older |
|
Men |
38 grams |
30 grams |
|
Women |
25 grams |
21 grams |
My personal goal is 30 grams of fiber per day. I first made a list of the fiber supplements I consume daily. Every day I grind 2 tbsp of flaxseed for a total of 6 grams of fiber, 1/3 of which is soluble fiber, 2/3 insoluble. I also daily consume one scoop of my Arbonne “Fiber Booster” for 12 grams of soluble fiber that is derived from fruits and vegetables. The following definitions can be found on www.mayoclinic.com:
Fiber is often classified into two categories: those that don’t dissolve in water (insoluble fiber) and those that do (soluble fiber).
- Insoluble fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
- Soluble fiber. This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
OK, so now I am at 18 grams of fiber per day…12 more to go to reach my goal. I then went to the internet for a review of the fiber content in foods. Some examples include:
1 small orange 1.2
1 c raw spinach 3.5
½ c cooked spinach 7.0
1 c strawberries 3.0
1 small tomato 1.4
1 small baked potato 2.2
½ c fresh/frozen peas 9.1
½ c raw broccoli 4.0
1 small apple with skin 3.0
½ c green beans 2.1
1 raw medium carrot 1.7
1medium pear with skin 5.1
1 c oatmeal 4.0
The documented benefits of a high-fiber diet include:
- Prevents the re-absorption of estrogen, cholesterol, and toxins.
- Lowers the risk of diabetes and heart disease.
- Prevents constipation.
- Lowers the risk of digestive conditions such as such as hemorrhoids, irritable bowel syndrome, diverticular disease (the development of small pouches in the colon), and some studies say lowers the risk of colorectal cancer.
- Lowers blood cholesterol levels.
- Controls blood sugar levels by slowing the absorption of sugar.
- Aids in weight loss because high fiber foods tend to have fewer calories for the same volume of food, increased chewing time, the feeling of fullness after a meal, and prompt elimination from the body.
Fiber provides so many health benefits. It is well worth the effort it takes to calculate our daily fiber consumption. How many grams of fiber are you consuming daily?
