Improve Your Health With Fiber!

Your fiber intake is a critical factor in weight loss and general well-being. Health professionals advise that adults should eat at least 25-35 grams of fiber each day. The current average in western countries such as Australia and the United States is well below the recommended levels. For many people, increasing your fiber intake would very likely lead to improved health outcomes.

Check the following chart to see how much fiber you're getting.

Food Source - Dietary Fiber Content (grams)
Mixed grain/brown bread (1 slice) - 1.5g
White bread (1 slice) - 0.8g
Rolled oats (1 cup cooked) - 3.3g
Bran cereal (1/2 cup) - 7.5g
Rice (1/2 cup cooked) - 0.8g
Rice, brown (1/2 cup cooked) - 1.8g
Spaghetti, brown (1/2 cup cooked) - 4.2g
Banana - 3.4g
Apple, pear or orange - 2.0g
Prunes, dates or dried apricots (50g) - 6.5g
Sultanas or raisins (50g) - 3.5g
Peas, green (100g) - 5.3g
Corn kernels (100g) - 4.7g
Potato, peeled, cooked (100g) - 1.0g
Broccoli (100g) - 4.1g
Carrot (100g) - 2.8g
Baked beans (1 small can) - 9.5g

Here are some common questions about fiber in our diet.

What is fiber?

Fiber is the indigestible carbohydrate residue found in foods. There are two types: soluble or insoluble. Soluble is soft and mushy - for instance beans and porridge; insoluble is hard and course, such as wheat bran.

What good does fiber do?

Fiber works by speeding up the time it takes food to pass through the large intestine, reducing the absorption of toxic and carcinogenic compounds. It also modifies the metabolism of foods, binds waste products for elimination and counters the effects of toxic bacteria in the colon. Dietary fiber is helpful for those who want to lose weight, since fiber absorbs water so you feel full and satisfied throughout the day. Adding fiber to your diet can help improve your eating habits, which can lead to weight loss and more energy!

What is the recommended daily amount?

25-35 grams. At present, the amount of fiber consumed in a typical diet in developed countries is well below the recommended levels.

Which foods are high in fiber?

Natural foods are usually high in fiber i.e. whole grains, nuts, seeds, fruit and vegetables.

What happens to fiber in the body?

It passes through the stomach into the digestive tract, and on to the large bowel intact where it absorbs water and other waste materials, then it is passed as stools.

How can fiber assist Type II diabetics?

A study published in the May 11, 2000 issue of The New England Journal of medicine reports that diabetic patients who included 50 grams of fiber in their daily diet lowered their glucose levels by 10%. Fifty grams is a lot of fiber: about twice as much as the American Diabetes Association recommends, and nearly 3 times as much fiber as most Americans consume in a day. To read more about these amazing health benefits of fiber go to http://healthlink.mcw.edu/article/958073584.html

How can I increase fiber in my diet?

The Clinical Nutrition center at the John Hopkins Bayview Medical Center provide some excellent suggestion to increase fiber intake. http://www.jhbmc.jhu.edu/NUTRI/fiber.html

How can I increase my fiber intake...in my area there is not a good supply of fresh fruit and vegetables?

Nutritional supplements are the perfect answer to dietary problems where the availability of fresh fruit and vegetables is compromised.

Kim is successful a weight loss coach who will help you reach your goal weight. No public 'weigh-ins', meetings that cost you money or fads...simply results you'll love. Free consultation: http://leanmachine.org/?refid=fiber-28654 Are you interested in earning money from home? We can help you grow a profitable business in the wellness industry: http://free2liv.com/?refid=fbr-567884486

In The News:


pen paper and inkwell


cat break through


Nutrition and Exercise Tips to Walk Away From Death

Recently yet another super-heavyweight Iron Immortal died from a heart... Read More

Rediscovering Protein - Corrective Action in the American Diet

Protein must be a part of a healthy diet for... Read More

Learn About Food Nutrition Facts

Food nutrition factsFinding food nutrition facts and dietary nutrition used... Read More

The Importance of Water

Water is the most abundant substance in the human body.... Read More

Why You Should Eat Lentil Soup at Least Once a Week

If you're looking for a power-packed entrée or soup to... Read More

Healthy Aging - The Clean-Meat Connection

It is shocking how many people are not taking advantage... Read More

Childhood Epidemic Rises 6,000% What Can Be Learned About Autism?

The latest tallies show that over three million people in... Read More

The Cost Of Being Sick And One Possible Alternative: Glyconutrition

A lot of people I've talked with about health supplements... Read More

Omega 3s: Using Our Heads to Nourish Our Brains

We sometimes hear about ways that we can take care... Read More

How Much Water Should You Drink Per Day?

I'm always amazed at how many people seem to know... Read More

The Face of the Waters

The story of creation begins with water. Water is an... Read More

Nutrition Secrets Never Before Revealed

The topic of nutrition is one that is always present... Read More

Is Dr. Arthur Agatston Fearing the Loss of Popularity of South Beach Diet?

Dr. Arthur Agatston, the cardiologist who developed South Beach Diet... Read More

The Anti-Aging Wonders of Hyaluronic Acid

ABC News has recently focused on the possible anti-aging benefits... Read More

Building Better Bones

"It is a bone-deep change you are going into, my... Read More

Reading Labels:Understanding Fiber, Fat, Carbohydrates, Etc

Since 1994, food manufacturers have required the Food and Drug... Read More

The Dangers of High Fructose Corn Syrup

High Fructose Corn SyrupBefore we get to high fructose corn... Read More

Factors that Affect the Nutritional Requirements of an Individual.

The factors that affect the nutritional requirements of an individual... Read More

Discover Which Fruit and Vegetables Help Relieve Arthritic Pain

If you or someone you know suffers from rheumatoid arthritis,... Read More

Summer Sun Cures

With summer comes more sun and with more sun comes... Read More

Death, Aging, Rejuvenation (Part 2)

DeathDeath. Why it happens? Why do we die? Why do... Read More

Pineapples: The Healing Fruit Of The Tropics (Includes A Recipe For Pina-Banana Orange Smoothie)

For a natural and tasty way to improve your health... Read More

Sugar, America?s Drug of Choice

Many people use sugar as medicine. Sugar tends to change... Read More

Your Target of Health is Easy

Many of us, probably even you, want this thing called... Read More

Our Livers Need for Water

Although many realize that the liver has its own cleansing... Read More

5 Tips for Dining Out and Eating Healthily

Here's food for thought! Did you know the average restaurant... Read More

How The Food Industry Influences Nutrition and Health

When was the last time you consumed soda? Most likely,... Read More

True Health - Following Your Inner Knowing

Your Non-Conscious Mind is 98% of your full power. Over... Read More

The Macronutrient Balancing Act

Finally, dieters and healthy eaters everywhere have reason to rejoice,... Read More

What A 6-Month Old Can Teach Us About Our Eating Habits

Recently, I had the pleasure of seeing my 6-month old... Read More

7 Tips on Using Food Diet Remedies for Your Common Health Ailments

Making simple changes to your food diet can help remedy... Read More

Buying Organic Produce: 6 Tips on How to Shop Wisely and Save Money

Some say they don't or can't buy organic foods due... Read More

Protein: Common or Missing Link?

Most of us equate the word diet with calorie reduction.... Read More