Did you know the daily recommended amount of fiber for adults is 30 to 35 grams every day? Most Americans only get about 15 grams a day. Fiber is important for keeping you regular, but it also plays an important role in heart health and weight loss.
Here is the lowdown on Fiber:
Meat and dairy products contain no fiber, and refined grains such as white bread, crackers and sugary cereals have had most of their fiber removed. Listed below are some excellent sources of fiber:
- Legumes (lentils, dry beans and peas)
- Vegetables, including potatoes
- Fruits in their whole form
- Brown rice
- Whole grains (wheat, oats, barley, quinoa)
Products labeled “whole grain” are made with the complete grain kernel, whether the grain remains intact as in oatmeal or it is ground to make bread, pasta, or cereal. Cracked wheat is also made from the complete kernel, but don’t be mislead by wording like “100% wheat” or “multi-grain.” Don’t be misled by color, either. Most wheat bread is almost identical to white bread except that caramel coloring has been added to make it look more natural.
To try to meet the recommended fiber intake, you’ll have to consume 5 servings of fruits and vegetables each day and make sure that half of your grains are whole grains. Switching to a meatless meal for lunch or dinner can help too. 1/4 cup of beans can provide nearly half your fiber (15g) and is less than 100 kcals.