Healthy Fiber We Should Have In Our Diet-5

Healthy Fiber

Points to consider in the daily diet fiber consumption.

Maintaining a Balance
Balance is an important concept to consume healthy dietary fiber and maintain good ealth and lose weight. It is very risky fixed only on a single type of fiber or food with high fiber content. Excessive amounts of insoluble fiber ( such as wheat bran ) and exclude soluble fiber can be a bulky diet in which the benefits of soluble fiber is lost.

Too much fiber can cause symptoms of fullness, satisfaction, constipation and diarrhea. Daily fiber intake should be gradually increased and provide a variety of foods high in fiber.

Consumption of various food products high in fiber

Daily is recommended:
* Eat three or more servings of different vegetables :
A serving is: 1 cup of green raw vegetables or ½ cup of other vegetables. Frequently consume any vegetables and beans . 1 ½ cup of beans cooked or pea is equivalent to one serving of vegetables and also a portion of meat .

* Enjoy two or more servings of different fruits.
Sample portions of fruit would be:
1 ½ apple, orange or banana, ½ cup canned fruit , ¾ cup of juice. Include citrus fruits in your diet or juices like melon and berries for vitamin C.Choose fruit for dessert.


** Develop a varied diet of  fiber product enriched.

°  Choose bakery products with whole grains and bran. Whole grains would be the first in the list of ingredients.

° Choose breakfast cereals high in fiber. Choose cereals with more than 3 grams of dietary fiber per serving .

° Eat fruits and vegetables without removing its skin and pulp .Try adding to your daily diet pea and  beans : such as pinto beans, black and lentils.


° Add seed to vegetable salads . Include sunflower seeds, sesame seeds , pumpkin seeds and spicy garlic, cumin , celery , artichokes,etc. Select seeds instead of fried snacks.


° Snacks high in fiber such as popcorn , soybeans, sunflower seeds and fresh and dried fruits, raisins, prunes and figs.


* Eat 6 or more servings of grain-based products .
These include baked goods based on whole grain, cereals, pasta and rice. A serving is a slice of bread , 1 ounce of cereal and ½ cup of cooked cereal, rice or pasta.


* Drink 6 to 8 glasses of water or 3 to 4 bottles of liquids to reduce the risk of abdominal and intestinal discomfort caused by high fiber intake.

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