Fiber

Okay Fiber is a tough nut for me to crack.

When I think about it, I just think... keps me regular! But there is really so much more to it.

In essence, not only does it help keep you regular and helps your digestion, it also helps your heart by reducing bad cholesterol, helps prevent diabetes by regulating blood sugar levels, and in a way helps you to lose weight by helpin gyou feel full.

A simple is recommendation for men and women: Think men >30 and women >20 grams a day... but be careful to not add TOO MUCH because then it will actually CAUSE digestive problems.

Places you can find fiber are in certain fruits and vegetables, whole grains/brown grains, legumes and nuts/seeds.

Now take a look at tips from the experts:

(http://www.mayoclinic.com/health/fiber/NU00033/NSECTIONGROUP=2)

Tips for fitting in fiber
Need ideas for high-fiber meals and snacks? Try these suggestions:

*Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with "bran" or "fiber" in the name. Or add a few tablespoons of unprocessed wheat bran to your favorite cereal.

*Add crushed bran cereal or unprocessed wheat bran to baked products such as meatloaf, breads, muffins, casseroles, cakes and cookies. You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetables.
Switch to whole-grain breads. These breads list whole wheat, whole-wheat flour or another whole grain as the first ingredient on the label. Look for a brand with at least 2 grams of dietary fiber per serving.

*Substitute whole-grain flour for half or all of the white flour when baking bread. Whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer. When using baking powder, increase it by 1 teaspoon for every 3 cups of whole-grain flour.

*Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta and bulgur.

*Take advantage of ready-to-use vegetables. Mix chopped frozen broccoli into prepared spaghetti sauce. Snack on baby carrots.

*Eat more beans, peas and lentils. Add kidney beans to canned soup or a green salad. Or make nachos with refried black beans, baked tortilla chips and salsa.

*Eat fruit at every meal. Apples, bananas, oranges, pears and berries are good sources of fiber.

*Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.

**High-fiber foods are good for your health. But adding too much fiber too quickly can cause intestinal gas, abdominal bloating and cramping. Increase fiber in your diet gradually over a period of a few weeks. This allows the natural bacteria in your digestive system to adjust to the change. Also, drink plenty of water. Fiber works best when it absorbs water, making your stool soft and bulky. Without the added water, you could become constipated.




(http://www.mayoclinic.com/health/high-fiber-foods/nu00582)
High Fiber Foods
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.1
Apple, with skin 1 medium 4.4
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Strawberries 1 cup 3.3
Banana 1 medium 3.1
Orange 1 medium 3.1
Raisins 1.5-ounce box 1.6

Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Oat bran muffin 1 medium 5.2
Bran flakes 3/4 cup 5.1
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9

Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seeds, hulled 1/4 cup 3.6
Almonds 1 ounce (22 nuts) 3.3
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7

Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.6
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 4.0
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7