Why high fiber diets are good for you!!!

40-high-fiber-foods-you-must-try-header-v2-960x540.jpg

 

A total dietary fiber intake should be 25 t 30 grams a day from food, not supplements.

It is advised to eat more fibre and probably good for your health.

To increase fibre in your diet, as a general rule, swap white, processed foods for brown, whole foods and eat plenty of fruit and vegetables.

Dietary fiber is mainly found in fruits, vegetables, whole grains, and legumes- its ability to prevent or relieve constipation. Foods containing fiber can provide other health benefits as well includes:

-Helps maintain a healthy weight

-Lower the risk of diabetes and Heart Disease

-Helps maintain bowel health

-Control blood sugar levels

Find out more how much dietary fiber you need, the foods that contain it and how to add them to your meals and snacks.

  • Breakfast cereal- choose a high fiber cereal- 5 or more grams of fiber a serving

Types of cereal

  • Fiber One (General Mills)
  • All-Bran Buds (Kellogg’s)
  • Bob’s Red Mill Wheat Rolled (Flakes)
  • All-Bran (Kellogg’s)
  • Grape-Nuts (Post)
  • Weetabix
  • Porridge

Optional: you can buy any brand of your choice but make sure it’s high in fiber and low in sugar.

Choose Bread such as 

  • Wholemeal
  • Wholegrain
  • Multigrain
  • Seeded bread
  • High bran bread
  • Rye bread
  • Brown bread

 

Rice and Pasta

  • Brown rice
  • Basmati rice
  • Black rice
  • Whole wheat spaghetti
  • Durum wheat white spaghetti

 

Fruits

  • Raspberries
  • Banana
  • Oranges
  • Plum
  • Olives
  • Blackberries
  • Pears

 

Vegetables

  • Broccoli
  • Kale
  • Spinach
  • Potatoes with skin
  • Raw carrots
  • Raw Cabbage
  • Sweet corn
  • Raw green beans
  • Peppers

 

Nuts and Seeds

  • Pistachios
  • Almonds
  • Brazil nuts
  • Walnuts
  • Coconut
  • Hazelnuts
  • Pumpkin seeds
  • Sunflower seeds
  • Chai seeds

 

Grains

  • Oats (dry)
  • Quinoa (cooked)
  • Wheat wheat flour
  • Millet (dry)
  • Bulgar Wheat (cooked)

 

Beans and Pulses

  • Aduki beans
  • Broad beans
  • Chickpeas
  • Garden Peas
  • Kidney beans
  • Soy beans
  • Red lentils (cooked)
  • Baked beans in tomato Sauce
  • Black eyed peas

 

A high fibre diet can help you keep hunger at bay whilst you’re watching the calories.

 

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s