CONSTIPATION | CHOLESTEROL | WEIGHT | BLOOD GLUCOSE
Dietary fiber is a non-digestible carbohydrate found in foods. A diet high in fiber may help alleviate constipation and bowel irregularity, lower cholesterol or blood sugar, and assist with weight loss.
Fiber can help with weight loss:
Fiber can soak up water in the intestine, slowing the absorption of nutrients and increasing feelings of fullness which may prevent overeating.
Fiber can help reduce cholesterol:
Fiber nourishes healthy probiotic gut bacteria and removes cholesterol from the body.
Fiber can help reduce constipation:
Some fibers have a laxative effect, while others can increase constipation. Have a mix of both can help with having regular bowel movements.
Fiber can help reduce blood sugar spikes:
Foods that contain viscous fiber have a lower glycemic index and cause smaller spikes in blood sugar than foods that are low in fiber.
The amount of fiber you need depends on your age and gender:
|GENDER||50 + YEARS||LESS THAN 50 YEARS|
Source: Academy of Nutrition and Dietetics
HERE ARE 10 HIGH-FIBER FOODS THAT ARE BOTH HEALTHY AND SATISFYING.
Pears: 5.5 grams in a medium-sized pear.
Strawberries: 3 grams in one cup.
Avocado: 10 grams in a cup.
Apples: 4.4 grams in a medium-sized apple.
Raspberries: 8 grams of fiber in one cup contains
Bananas: 3.1 grams in a medium-sized banana.
Carrots: (2.8%): 3.6 grams in one cup.
Beets: 3.8 grams per cup.
Broccoli: 2.4 grams per cup.
Artichoke: 10.3 grams in one artichoke.
Meet with our dietitian for additional information on how to add fiber to your diet.