Benefits of Fiber
- Normalizes bowel movements
- Lowers risk of developing hemorrhoids, and small pouches in your colon (diverticular disease)
- Lowers blood cholesterol levels
- Can reduce blood pressure and inflammation, which is also protective to heart health
- Helps control blood sugar levels
- Aids in weight loss
|Table 1: Click to see Larger|
Sources of Fiber
2. Whole grains: That means whole-wheat bread, pasta, etc.
3. Brown rice: White rice doesn't offer much fiber.
4. Popcorn: It's a great source of fiber.
5. Nuts: Almonds, pecans, and walnuts have more fiber than other nuts.
6. Baked potato with skin: It's the skin that's important here.
7. Berries: All those seeds, plus the skin, give great fiber in any berry.
8. Bran cereal: Actually, any cereal that has 5 grams of fiber or more in a serving counts as high fiber.
|Table 2: Click to see Larger|
10. Vegetables: The crunchier, the better.
For those who want more detail, see the chart below:
Sources (for this blog):
- The Institute of Medicine (IOM)
- Chart – Categories and coloring by Jay. Adapted from World's Healthiest Foods (George Mateljan Foundation)