FIBER – Donna Hayek

FIBER

 

  FIBER’S JOB

  • HELPS TO ALLEVIATE CERTAIN HEALTH PROBLEMS
  • Chronic constipation
  • Hemorrhoids
  • Diverticulosis
  • IBS
  • Colorectal cancer
  • Lowers cholesterol
  • Prevents obesity
  • Prevents heart disease
  • Prevents diabetes

 

TYPES OF FIBER

  • INSOLUBLE FIBER
  • Not digested
  • Adds bulk to stools
  • Passes quickly through the GI tract
  • INSOLUBLE FIBER FOOD SOURCES
  • Wheat bran
  • Whole grains
  • Skins of fruits & vegetables
  • SOLUBLE FIBER
  • Attracts water when passing through the large intestine
  • The stool is softer and easier to pass
  • SOLUBLE FIBER FOOD SOURCES
  • Beans
  • Fruit
  • Oats
  • Nuts & Seeds
  • Green vegetables
  • Sweet potatoes

 

HOW MUCH FIBER?

  • 28-35 grams/day
  • Gradually increase or diarrhea and/or bloating will occur
  • Increase water consumption to about 64 ounces/day

 

FOODS HIGH IN FIBER

GRAINS

  • High fiber cereal (1/2 cup) = 14 grams
  • Shredded wheat cereal (1 cup) = 6 grams
  • Plain popcorn (3 cups) = 6 grams
  • Bran flakes cereal (3/4 cup) = 5.5 grams

 

VEGETABLES

  • Artichoke (1 cup) = 9.5 grams
  • Navy beans (1/2 cup) = 9.5 grams
  • Green peas (1 cup) = 9 grams
  • Lentils (1/2 cup) = 8 grams
  • Chickpeas (1/2 cup) = 6 grams
  • Broccoli (1 cup) = 5 grams

 

FRUIT

  • Raspberries (1 cup) = 8 grams
  • Blackberries (1 cup) = 7.5 grams
  • Blueberries (1 cup) = 6 grams
  • Pear (1 medium) = 5.5 grams
  • Apple (1 medium) = 5 grams
  • Orange (1 medium) = 4 grams

 

NUTS & SEEDS

  • Pumpkin seeds (1 ounce) = 5 grams
  • Chia seeds (1 tbsp) = 4 grams
  • Almonds (1 ounce) = 3.5 grams
  • Sunflower seeds (1 ounce) = 3 grams