Some people tend to limit their fiber intake due to the fact that it increases their trips to the bathroom, but not eating enough fiber can cause you to get "backed up" and constipated, which can be very painful if it is serious enough. As you can see, fiber is a very important part of your diet. In fact, it is so important that it has the ability to reduce your overall risk of heart disease by helping to lower your cholesterol levels, lose weight and improve your high blood pressure. Ultimately, for women and men under 50 years of age, the right amount is 25 and 38 grams, respectively. The problem comes in when you (as a male) need to eat more than a dozen slices of whole-wheat bread just to get your daily serving of fiber in. So, what foods are high in fiber so that you can get your fiber intake without over-stuffing yourself?
1. Black Beans
Black beans are probably one of the greatest sources of fiber that you can get in one sitting, as they contain 15 grams of fiber in a single serving (one cup). They work perfect as a topping on your lunch salad, in certain soups, in Mexican dishes (tacos, enchiladas, etc.) or just a side dish at dinnertime.
One cup of avocado will get you 15 grams of fiber when pureed. There are numerous ways you can prepare and eat an avocado. You can prepare an avocado dip and use it with some veggie sticks or chips, or you can prepare an avocado spread to use on a piece of whole-wheat toast. Alternatively, you can cut it, remove the seed and simply eat half of a raw avocado with some lemon juice and a seasoning of your choice sprinkled on it, which would be equal to 7.5 grams of fiber.
3 & 4. Raspberries and Oatmeal
One cup of cooked oatmeal contains 4 grams of fiber. While this isn't a ton, it is a great way to start off your morning. Plus, there is a great way to brighten up the oatmeal and make it taste sweeter, while also increasing your fiber intake. One cup of raw raspberries will add 8 grams of fiber to your morning oatmeal. You can sprinkle a few onto your bowl of oatmeal and eat the rest on your way to work or school. This will allow you to get a total of 12 grams of fiber from one breakfast.
For other ideas on how to increase your fiber intake or for a well check-up to see how you are doing, schedule an appointment with a physician at places like Rural Health Services Consortium Inc.Share