Adding Fiber to Your Diet for Health and Weightloss from lanaholt on Vimeo.
We hear alot about adding fiber to our diet. But, why do I need it, how much do I need and how do I add it to my diet? I hope to touch on each of these questions.
Soluble fiber, found in beans, fruits, and more, aids in satiety (helping you feel full). Insoluble fiber, found in wheat bran, whole grains, nuts, vegetables, and other foods, helps keep your digestive system regular.
According to the National Academy of Sciences Institute of Medicine, the daily needs of men and women for fiber differ, and change as they age:
Age 50 and younger
Women: 25 grams
Men: 38 grams
Age 51 and older
Women: 21 grams
Men: 30 grams
Here are some low carb high fiber foods to add to your diet:
1. AVOCADO. One whole, medium avocado contains 17 grams of carbohydrate and 11 grams of fiber.
2. ARTICHOKE. A medium artichoke contains about 14 grams of carbs and 10 grams of fiber. Artichokes contain antioxidants, vitamin C, folate, potassium and magnesium. A medium artichoke also delivers 4 grams of protein.
3. RASPBERRIES. A cup contains 15 grams of carbs and 8 grams of fiber. High in vitamin C and several other nutrients, they are packed with antioxidants and have anti-inflammatory properties as well. The phytochemicals that make plant foods red, orange, or blue are potent disease fighters.
4. BLACKBERRIES. Like raspberries, blackberries are rich in health-giving pigments that give them their, deep blue-black coloring. They deliver the same amount of carbohydrate and fiber as raspberries, too. A cup contains 15 grams of carbs and 8 grams of fiber.
5. LENTILS. One half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber. Lentils fall into the food category known as legumes, which are veggies that grow in pods. Legumes are great sources of protein and fiber, but also contain lots of health-giving compounds. One type is called saponins, which may help lower cholesterol and blood glucose levels and reduce disease risks.
6. BROCCOLI. One cup of broccoli contains just 9 grams of carbs and a nice 6 grams of fiber. Broccoli is a member of the cruciferous vegetable family, and these superfoods are known to have anti-cancer properties, among a host of other body benefits.
7. OATMEAL. A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber. Though 4 grams is not a huge amount, oat fiber contains beta-glucan, a special kind of soluble fiber known to help people feel full longer and improve cholesterol numbers. Use old-fashioned rolled oat or steel-cut oats for the best health bang for your buck. These are the least processed varieties and retain the most nutrients and fiber.
There are alot more ways to add fiber to your diet. Do your research, try new things and enjoy the feeling you get when you give your body what it needs.
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