Fiber – Man’s Best Friend

These “Habits” are designed to give you reliable information so you can begin new healthy habits. If you have health concerns, do not just read things on the internet. Do consult your personal physician.

In the past few years much research has been published about fiber. Diets high in fiber have been shown to reduce risk of stroke, reduce colonic adenomas or colorectal cancer, reduce diverticular disease, reduce glucose and insulin levels, lower LDL cholesterol and reduce peripheral arterial disease. With this resounding evidence it would be wise for each of us to be certain we are eating foods that give us healthy fiber. The recommended daily amount of fiber is 25-35 grams.

Fruits
1 medium apple = 4 grams
1 cup apricots = 4
1 medium banana = 3
1 cup blackberries = 7
1 cup blueberries = 4
1 medium orange = 3
1 medium pear = 4
½ cup dried prunes = 6
1 cup raspberries = 9
¼ cup raisins = 2
1 c. strawberries = 4 

Vegetables
1 globe artichoke = 7 grams
½ cup asparagus = 2
1 spear broccoli = 4
½ cup carrots = 3
½ c. cooked frozen corn = 2
½ cup bkd potato (w/skin) = 2
½ cup sweet potato = 4
½ c. cooked green beans = 2
½ cup green peas = 3
½ c. cooked fresh spinach = 3
1 cup cubed winter squash = 6 

Beans
½ c. cooked lentils = 8 grams
½ c. cooked kidney beans = 6
½ c. cooked pinto beans = 9
½ c. lima bean = 6
½ c. white beans = 6

Whole-Grain Cereals
1/3 c. all-bran cereal = 9 grams
1/3 cup bran buds = 8
1 c. shredded wheat = 5
3/4 c. Kashi “To Good Friends” = 8
1 c. Uncle Sam’s = 10
½ c. oatmeal, dry = 4
¼ c. oat bran, dry = 6

Whole-Grain Breads and Rice
2 slices whole wheat bread = 4 grams
2 slices rye bread = 4
½ cup cooked brown rice = 2 

Other Bran
3 T. unprocessed wheat bran = 6 grams
3 T. unprocessed oat bran = 3
2 T. Flax Seeds, ground = 9
½ cup almonds = 7
1/2 cup peanuts = 6

Mix together well.  Can also mix in unsweetened applesauce if desired.  Eat entire amount daily.  Follow with a glass of water for best results.