How to Choose Smart Foods with Adequate Fiber
A Fiber Rich Healthy Diet can be Achieved with Simple Choices
May 19, 2009
It's not hard to choose everyday foods that have adequate fiber. The daily recommended fiber requirement can be easily achieved with the following pointers and choices for meals and snacks.
Breakfast Options for Increasing Fiber
- Whole Grain Waffles - (Example: Eggo Waffles with NutriGrain.)
- Pancake Mix made with whole grain - Example: (Fiber One brand of pancakes.)
- Toast made of whole wheat bread.
- Opt for cereal that have bran or fiber in the name. (Example:Raisin Bran)
- Include at least one fruit that can be eaten with the skin - Apples, Strawberries
Lunch/Dinner Tips To Getting a Fiber Boost
- Eat a salad before other food items.
- Opt for wholegrain bread, pasta or noodles
- Include beans, peas and lentils in the meal.
- Opt for brown rice.
- Go for whole wheat pita bread with hummus or whole wheat tortillas with beans.
- Include plenty of water to supplement the high fiber content of foods.
Smart Snacks with Enhanced Fiber
- Fruit or vegetables with a low far or non fat cheese.
- Toasted wheat crackers
- Dried fruits like raisins and prunes.
Are Fiber Supplements Good?
Fiber supplements such as Metamucil, Citrucel might be able to provide fiber to the body, but they lack in other nutrients that whole fruits, vegetables and legumes provide, in addition to fiber. However some people might need a supplement if their diet is insufficient or due to a medical condition. A consultation with the physician would be the recommended course of action if there is a need for fiber supplements.
Some Common Foods and Fiber Content in them
The following table of common foods and their fiber content could be a good indicator to choosing foods that satisfy one's requirements daily.
Food item Fiber - content in grams*
- Split peas, cooked, 1 cup - 16.3
- Red kidney beans, boiled, 1 cup - 13.1
- Raspberries, raw, 1 cup - 8.0
- Whole-wheat spaghetti, 1 cup - 6.3
- Oat bran muffin, medium - 5.2
- Pear, medium with skin - 5.1
- Broccoli, boiled, 1 cup - 5.1
- Apple, medium with skin - 4.4
- Oatmeal, quick, regular or instant, cooked, 1 cup - 4.0
- Green beans, cooked, 1 cup - 4.0
- Brown rice, cooked, 1 cup - 3.5
- Popcorn, air-popped, 2 cups - 2.3
- Whole-wheat bread, one slice - 1.9
*Fiber content can vary between brands. Source: USDA National Nutrient Database for Standard Reference, 2007
Danger of Eating Too Much Fiber
Fiber consumption should be amply supplemented with intake of fluids, as fiber absorbs water from the intestines as its excreted from the body. Water lost from the body, that's not supplemented, can result in dehydration, intestinal gas, abdominal bloating and cramping. One should guard against eating in excess of 70-80 grams and attempt to increase intake of fluids in the form of water and natural juices.
Fiber is an important addition to any healthy diet and lifestyle program. However its consumption should be increased gradually, instead of going from a fully refined diet to one with plenty of fiber. Its also easier to stick with foods that one likes. A good rule of thumb would be to choose natural foods that are healthy and tasty.
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