Thursday, October 01, 2009
How much do I need?
The recommended daily intake for total fiber is:
Adult males, under age 50 38 grams daily
Adult males, over age 50 30 grams daily
Adult females, under age 50 25 grams daily
Adult females, over age 50 21 grams daily
Adult pregnant females 25-35 grams daily
Where can i get more fiber?
Check out the chart below for the amount of fiber in some common foods.
Grams of Fiber Grams of Fiber
Fruit Grains & Pasta
Raspberries, 1/2c 5 ( 1 cup cooked )
Apple, 1 4 Bulgar 8
Blueberries, 1c 4 Barley 6
Prunes, dried, 3 3 Whole Wheat Spaghetti 6
Banana, 1 3 Brown Rice 4
Pear, 1 3 Couscous 2
Orange, 1 3 Macaroni 2
Strawberries, 1c 3 Spaghetti 2
Grapes, 1c 2 White Rice 1
Apricots, dried, 1/4c 2
Peach, 1 2 Cereal
Pineapple, 1c 2 Fiber One, 1/2c 14
Plums, 2 2 All Bran, 1/3c 14
Cantaloupe, 1c 1 Kashi, 3/4c 8
Watermelon, 1c 1 Raisin Bran, 1c 8
Grapefruit, 1/2 1 Shredded Wheat, 1c 6
Apple Juice, 1c 0 Wheat Chex, 1c 5
Orange Juice, 1c 0 Bran Flakes, 3/4c 5
Grape Nuts, 1/2c 5
Vegetables Oats, 1c 4
(1/2 cup cooked) Cheerios, 1c 3
Potato with skin, 1 4 Wheaties, 1c 3
Green Peas 4 Granola, 2/3c 3
Brussel Sprouts 3 Corn Flakes, 1c 1
Carrots 3 Special K, 1c 0
Broccoli 2 Rice Krispies, 1c 0
Cauliflower 2 Other Grains
Corn 2 ( 1 slice )
Carrot, 1 med 2 Pupernickel bread 4
Green beans 2 Whole wheat bread 4
Spinach 2 Triscuits, 7 4
Asparagus 1 White Bread 1
Celery, 1 stalk 1
Green pepper, 1/2 1 Beans
Lettuce, 1c 1 Lentils, 1/2c 7
Tomato, 1/2 1 Pinto beans, 1/2c 7
Lentil soup, 1c 7
Kidney beans, 1/2c 7
Ham / bean soup, 1c 6
Tasty ways to add fiber to your diet:
Try a high-fiber grain instead of rice. Bulgur, barley, and brown rice are great high-fiber substitutions.
Add beans to your favorite stir-fry, dips, quesadillas, burritos, and tacos.
Eat some type of fresh or dried fruit with every meal.
Start your meal with a large spinach salad, sprinkled with nuts, seeds or dried fruit.
Choose fruit instead of juice.
Make a pot of vegetable soup.
Add extra veggies and/or beans, peas, and lentils to soups, casseroles, and stews.
Try Middle Eastern cuisine, such as tabbouleh or falafel.
Keep nuts, trail mixes, and cereal mixes available for snacks.
Buy whole wheat pasta, breads, crackers, and cereals.
Top casseroles with wheat germ or bran.
Eat the skins of fruits and vegetables when possible.
Start your morning with a whole grain, high fiber cereal.
Ask for lunchtime sandwiches to be prepared with whole grain bread and topped with veggies.
Too much fiber too quickly may cause constipation or stomach discomfort. Increase fiber in your diet slowly, and boost your fluid consumption by drinking 8 glasses of water daily.
Use canned beans or dried beans that are thoroughly cooked; the undercooked starch in beans can cause gas. Discard the cooking water because it contains some indigestible sugars. If bothered by gas, try Beano, an over-the-counter product which contains an enzyme that digests bean sugars.
Laxatives…exit here: Do not take any laxatives for more than one week without checking with your physician. Do not take a laxative within two hours of other medications.
Bulk formers (Metamucil, Citrucel, Konsyl, Serutan). These products absorb water in the intestines and make the stool softer. They are similar to insoluble fiber. They are the safest laxatives.
Stool Softeners (Colace, Dialose, Surfak). These products keep the stool moist and prevent dehydration.
Saline Laxatives (Milk of Magnesia, Citrate of Magnesia, Haley’s M-O). These products act like a sponge to draw water into the colon for easier passage of the stool.
Lubricants (mineral oil). Lubricants grease the stool so it moves more easily in the intestines. They also can bind with fat-soluble vitamins (A,D,E,K) and can cause a deficiency over time. In rare cases, pneumonia can occur with usage.
Stimulants (Correctol, Dulcolax, Purge, Feen-A-Mint, Senokot). These products cause the intestinal muscles to contract and move the stool through the intestines. They can lead to a dependency.
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