The Many Benefits Of Fiber

Fiber is the part of plant-based foods that our bodies can't digest. Why is Fiber Beneficial? Populations that eat greater amounts of fiber-rich foods are generally healthier. Fiber helps to keep our bowel movements regular and ward off certain diseases. * Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer. * Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease. Why include Fiber in a Weight Loss Program? Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Fiber also moves fat through our digestive system faster so that less of it is absorbed. How to Increase Your Intake of Fiber To increase your intake of fiber, eat more whole and natural foods, and fewer processed foods. Some good examples of fiber-rich foods include: * Legumes (lentils, dry beans and peas) * Other vegetablesn * Fruitsn * Brown ricen * Whole grains (wheat, oats, barley) For a more complete list see: FRUITnAMOUNTnTOTAL FIBER (grams) Apples with ski 1 medium 5.00 Apricotn3 medium 0.98 Apricots, dried 5 pieces 2.89 Bananan1 medium 3.92 Blueberriesn1 cup 4.18 Cantaloupe, cubes 1 cup 1.28 Figs, dried 2 medium 3.74 Grapefruitn1/2 medium 6.12 Orange, navel 1 medium 3.40 Peachn1 medium 2.00 Peaches, dried 3 pieces 3.18 Pea 1 medium 5.08 Plumn1 medium 1.00 Raisinsn1.5 oz box 1.60 Raspberriesn1 cup 8.34 Strawberriesn1 cup 3.98 VEGETABLESnAMOUNTnTOTAL FIBER (grams) Avocado (fruit) 1 medium 11.84 Beets, cooked 1 cup 2.85 Beet greens 1 cup 4.20 Bok choy, cooked 1 cup 2.76 Broccoli, cooked 1 cup 2.30 Brussels sprouts 1 cup 2.84 Cabbage, cooked 1 cup 4.20 Carrotn1 medium 2.00 Carrot, cooked 1 cup 5.22 Cauliflower, cooked 1 cup 3.43 Cole slaw 1 cup 4.00 Collard greens, cooked 1 cup 2.58 Corn, sweet 1 cup 4.66 Green beans 1 cup 3.95 Celeryn1 stalk 1.02 Kale, cooked 1 cup 7.20 Onions, raw 1 cup 2.88 Peas, cooked 1 cup 8.84 Peppers, sweet 1 cup 2.62 Pop corn, air-popped 3 cups 3.60 Potato, baked w/ski 1 medium 4.80 Spinach, cooked 1 cup 4.32 Summer squash, cooked 1 cup 2.52 Sweet potato, cooked 1 cup 5.94 Swiss chard, cooked 1 cup 3.68 Tomaton1 medium 1.00 Winter squash, cooked 1 cup 5.74 Zucchini, cooked 1 cup 2.63 CEREAL, GRAINS, PASTAnAMOUNTnTOTAL FIBER (grams) Bran cereal 1 cup 19.94 Bread, whole wheat 1 slice 2.00 Oats, rolled dry 1 cup 12.00 Pasta, whole wheat 1 cup 6.34 Rice, dry brow 1 cup 7.98 BEANS, NUTS, SEEDSnAMOUNTnTOTAL FIBER (grams) Almondsn1 oz 4.22 Black beans, cooked 1 cup 14.92 Cashewsn1 oz 1.00 Flax seeds 3 tbs 6.97 Garbanzo beans, cooked 1 cup 5.80 Kidney beans, cooked 1 cup 13.33 Lentils, red cooked 1 cup 15.64 Lima beans, cooked 1 cup 13.16 Peanutsn1 oz 2.30 Pistachio nuts 1 oz 3.10 Pumpkin seeds 1/4 cup 4.12 Soybeans, cooked 1 cup 7.62 Sunflower seeds 1/4 cup 3.00 Walnutsn1 oz 3.08 Note: Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea. And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it. www.MuscleMagFitness.com is the largest unbiased web portal offering the latest anti-aging, health, wellness, fitness and nutrition information, research studies, and tools; all absolutely FREE! The site also offers a host of information and tips regarding natural medicine, health and wellness tips, latest women's health and men's health research, healthy eating, vitamins and supplements, weight management, weight lifting, and anti-aging tips.