Fabulous Fiber Foods: Add These to Your Diet

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The latest nutrition buzz is to eat more fiber-rich foods but what does that mean exactly? How much fiber do you need and in what foods do you find fiber? You probably know fiber for its ability to treat and prevent constipation, diverticulosis and hemorrhoids. Just look at all the products sold to deal with constipation! Many people turn to these products because they are concerned about the gas that fiber foods can produce. Here's the trick: add fiber foods slowly to the diet and drink plenty of liquids. The body adjusts to the higher fiber intake over time and the gas issues tend to go away.

A healthy fiber intake is also linked to a lower blood cholesterol level, protection against some cancers and the fullness factor.meaning that when you eat high fiber foods, you feel more full and satisfied which helps with weight control.

How much fiber do you need? The recommendation is for somewhere between 25-35 grams per day. The average American consumes only about 15 grams thus the problems with constipation and hemorrhoids.

So, where do you find fiber? Here's a list of some of the top fabulous fiber foods.

• Prunes ½ cup 6 grams
• Figs, dried ½ cup 6 grams
• Blackberries 1 c 8 grams
• Raspberries 1 c 8 grams
• Blueberries 1 c 4 grams
• Pear 1 med 6 grams
• Black beans 1 c 15 grams
• Lentils, cooked 1c 16 grams
• Navy or white beans 1 c 19 grams
• Popcorn, air popped 3 c 4 grams
• WW spaghetti 1 c 6 grams
• Brown rice 1 c 4 grams
• Green peas 1 c 14 grams
• Peas, split cooked 1 c 16 grams
• Cooked spinach 1 c 4 grams
• Greens 1 c 5 grams
• Almonds 1 ounce 4 grams
• Sesame seeds ¼ cup 4 grams
• Acorn squash 1 c 9 grams
• Cauliflower or
• Broccoli, cooked 1 c 5 grams
• Sweet/russet potato 1med 4 grams
• Avocado ½ fruit 9 grams
• Edamame, frozen 1 c 6 grams
• Star fruit 1 c 4 grams

You can also find many foods fortified with fiber such as yogurt, cereals, breads and crackers so read the nutrition facts label and look for Fiber listed under carbohydrate.

Add some of those fabulous fiber-rich foods to your diet today. It's easy and you'll gain the health benefits.