Monday, March 10, 2008

Why We Need Fiber in Our Diet


Fiber is found in all types of plant based foods. Fiber can't be digested we need it in our diet. Some of the benefits of fiber are:

* Lower Cholesterol
* Reduces risk of heart disease
* Reduces the risk of some cancers
* Helps to keep you regular which helps prevent a diverticulitis
attack

The American Dietetic Association recommends the amount of fiber a person should consume each day is between 20-35 grams. The average American consumes between 12-15grams daily. Asians, on the other hand, consume on an average, three times as much fiber as Americans.

FIBER CONTENT OF VARIOUS FOODS

Food.................................. Amount.......... Fiber(g)

Whole-wheat bread................ 1 slice............. 1.6
Rye bread............................... 1 slice............. 1.0
White bread........................... 1 slice............. 0.6
Brown rice (cooked)................ 1/2 cup.......... 2.4
White rice (cooked)................. 1/2 cup.......... 0.1
Spagetti (cooked).................... 1/2 cup.......... 0.8
Kidney beans (cooked).... 1/2 cup....... 5.8
Lima beans (cooked)....... 1/2 cup....... 4.9
Potato (baked)................ medium ..... 3.8
Apple (with skin).................... medium.......... 2.6
Banana.................................. medium........... 2.0
Orange................................... small.............. 1.2
Strawberries.......................... 3/4 cup........... 2.0
Lettuce.................................. 1/2 cup ........... 0.3

As you can see, beans by far have the most fiber followed closely by corn and the baked potato. I'm going to make a pot of home made vegetable soup and incorporate all the various beans along with the potatoes.

Lycopene, a cancer preventing by-product of the tomato, is not released unless the tomato is cooked. I'm going to be sure and add them as well.

 

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