TO CALCULATE YOUR DAILY REQUIRED FIBER INTAKE GO TO:
http://www.healthcalculators.org/calculators/fiber.asp
SOME FIBER HIGH VEGGIES ACTUALLY HAVE NEGATIVE CALORIES!
No food is actually "negative in calories" but there are certain foods that the act of digestion in the body will burn more calories than the food itself, creating a negative calorie balance. Example: a 25 calorie piece of broccoli (100 grams) requires your body to burn 80 calories to digest it which results in a net loss of 55 calories! Some great foods which are extremely low in calories and require lots of energy for the body to break them down include asparagus, broccoli, cauliflower, celery, lettuce and zucchini. These are great foods to include in your weight loss plan
FIBER AND HEART DISEASE
High intake of dietary fiber has been linked to a lower risk of heart disease in a number of large studies that followed people for many years. (3) In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40 percent lower risk of coronary heart disease, compared to a low fiber intake. (4) Cereal fiber, which is found in grains, seemed particularly beneficial. A related Harvard study of female nurses produced quite similar findings. (5) There are several important factors that may help lower your risk for type 2 diabetes, such as maintaining a healthy weight, being physically active, and not smoking. The Harvard studies both found that a diet high in cereal fiber was linked to a lower risk of type 2 diabetes.
HIGH FIBER DIET REDUCES ACNE!
When it comes to your acne and your general overall health, fiber is a great way to keep yourself with a healthy digestive system, and it turns out that having a healthy digestive system is a great way to keep your pimples away and keep your skin clear. A diet that's high in fiber will help you keep your digestive system healthy which in turn helps you get rid of your acne.
http://www.dlife.com/
Whether you have diabetes or not, it's smart to look at a food's fiber-to-carbs ratio. Carbs raise blood sugar but fiber can moderate that rise. Fiber comes with a host of other health benefits, too. Fiber aids in weight loss by filling you up and flushing your system.
Here are 12 to add to your grocery list today ...
1. AVOCADO. One whole, medium avocado contains 17 grams of carbohydrate and a truly impressive 11 grams of fiber. That's almost half of the daily recommended minimum intake of fiber!
The avocado is a real diabetes superfood, providing an excellent dose of those good-for-you, unsaturated fatty acids. And avocados deliver almost 20 vitamins, minerals, and phytonutrients -- the special plant chemicals that convey myriad health benefits. Plus, what is more fun than growing an avocado plant from the pit?
Guacamole tip: To keep avocado dips from turning brown, press plastic wrap down into bowl and smooth it tight to the edges, leaving no air pockets.
2. ARTICHOKE. A medium artichoke contains about 14 grams of carbs and 10 grams of fiber. Like avocados, artichokes are bursting with nutrients, including an impressive amount of antioxidants, an excellent dose of vitamin C, as well as folate, potassium and magnesium. And did you know? A medium artichoke also delivers 4 grams of protein.
Just snip off the stem and a half-inch off the top, pull off five or six of the outermost leaves, and steam for 30 minutes or microwave in a couple inches of water for 7 -10 minutes.
3. RASPBERRIES. A cup of these delicate, vibrant berries 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. My favorite fruit in the world. I put them on my ice cream, in yogurt, in shakes, in salads, on sugar-free angel food cake, and in my cereal.
4. BLACKBERRIES. Like raspberries, blackberries are rich in those health-giving pigments that give them their beautiful, 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.
Raspberries and blackberries are both known as "bramble" fruit, and an increasing number of studies are showing that these and other intensely colored fruits and veggies improve health and fight disease. I make my own yogurt parfaits using berries and granola.
5. LENTILS AND SPLIT PEAS. One half-cup of lentils contains about 10 grams of carbs and 8 grams of fiber. Lentils fall into that fancy-sounding 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.
Did you know? Lentils do not require soaking, so buy some and throw them into some broth with a couple chopped vegetables and, presto, soup!
6. BLACK BEANS. Black beans are a type of legume, too, and contain all the same great health benefits as lentils. A bit higher in carbs at 22 grams, a half-cup of black beans delivers a hearty 7 grams of fiber. And if you subtract the fiber from the carbs, you end up with a manageable 15 grams of carbs in a serving. I add beans to my green salads for my protien and added fiber.
7. BROCCOLI. Well, you knew you'd find this vegetable on the list, didn't you? 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 (like being a negative calorie food). Remember not to overcook broccoli, or its nutrients begin to fade. Use a potato peeler to take off the outer layer on the stalks, then chop them into one-inch pieces. This allows them to cook in the amount of time needed for the florettes.
8. PEAS. 1 Cup of peas has 8.8 grams of fiber. I love new peas and potatoes (with the skins on). This combo teams up to provide a super source of fiber but the potatoes are high in carbs.
9. PEAR. A medium pear contains 20 grams of carbs and 4.5 grams of fiber. Be sure to wash them well and eat the skin. Fiber and other nutrients live in that thin outer layer of the fruit. Slice pears and drizzle with lemon juice to keep them from turning brown, give a nice tart counterpoint to their juicy, sweetness, and to moderate your blood sugar response. (I add pear slices to fruit and veggie trays)
10. APPLE. An apple a day provides great phytonutrients (phyto=plant) and a good dose of fiber. One medium apple contains about 23 grams of carbs and 4 grams of fiber. Again, wash well and eat the skin. You should know by now that the deep red color is an indicator of nature's potent disease-fighting chemicals. (I cut up apples w/skin into my salads)
11. OATMEAL. A cup of cooked oatmeal contains 27 grams of carbs and 4 grams of fiber. 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. Quick tip: Store your oats in the fridge. The oils in them can go rancid over time. (I add raspberries or blackberries to my oatmeal for a healthier, higher fiber breakfast for very few calories added).
12. BARLEY. Barley holds the honor of being the lowest-glycemic grain (of the grains officially tested so far). This means it is the grain least likely to spike your blood sugar. A half-cup of cooked pearl barley contains 22 grams of carbs and 3 grams of fiber. If you can find the less processed, "hull-less" barley, you'll get even more fiber and more blood sugar protection. Barley is mild, tender, and versatile -- it can be used in place of rice, as an ingredient in soups, or in the morning like oatmeal.
By Mayo Clinic staff
Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.
Here's a look at the fiber content of some common foods. Read nutrition labels to find out exactly how much fiber is in your favorite foods. Women should try to eat at least 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day.
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.5
Apple, with skin 1 medium 4.4
Strawberries (halves) 1 1/4 cup 3.8
Banana 1 medium 3.1
Orange 1 medium 3.1
Figs, dried 2 medium 1.6
Raisins 2 tablespoons 1.0
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.2
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.3
Oat bran muffin 1 medium 5.2
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.5
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seed kernels 1/4 cup 3.9
Almonds 1 ounce (23 nuts) 3.5
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.2
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 2.9
Tomato paste 1/4 cup 2.7
Carrot, raw 1 medium 1.7
*Fiber content can vary between brands.
