Did you know women should get about 25 grams of fiber a day? Well, now you know :). Ladies, it is just fitting that we are most concerned of our health care and welfare above everything else.
Every woman should know and live the importance of incorporating fiber in their diet because while the health advantages of a diet with sufficient fiber are becoming more noticeable the health risks of fiber deficiency are also becoming equally evident.
Fiber has two types, the soluble fiber (the type that lowers blood cholesterol) and insoluble fiber (which helps keep your digestion running smoothly). Among the benefits of having sufficient fiber daily is the lowering of blood sugar, cut of cholesterol, prevention of constipation, hemorrhoids, weight management and may even prevent colon cancer. Fruits, Vegetables, Legumes, Nuts/Seeds, Bread/Grains, Cereals and even Pasta and Rice are good sources of Fiber. If this interest you then certainly take note of some of the foods that are rich in fiber .
- Avocado – 2 tablespoon of its creamy flesh of avocado is 2.8 grams of fiber while consuming the whole fruit is
- Whole-Wheat Pasta – a cup of pasta is 1.1 fiber but with a whole-wheat pasta which requires an acquired taste before one can probably appreciate it is more fiber.
- Brown Rice – a cup contains 3.5 grams fiber
- Corn – one corn contains 2 grams of fiber
- White Beans – ½ cup of cooked white beans is equivalent to 4 grams of total fiber
- Black Beans – a cup of cooked black beans is about 15 grams of fiber
- Kidney Beans –a cup of this is equivalent to 12 grams
- Garbanzo Beans – also known as chickpeas, ½ cup is 6 grams of fiber
- Green Beans – ½ cup is equivalent to 1.5 fiber
- Whole-Wheat Bread – a slice of this is equivalent to 1.9 grams
- Pear (with skin)– a medium-sized unpeeled pear is about 5.5 grams of fiber
- Artichoke – this is a great source of fiber. A single boiled artichoke contains up to 10.3 grams of fiber while a half cup of artichoke hearts has 7.2 grams of fiber.
- Oatmeal – perhaps the most famous and readily available source of fiber. 1 cup of oatmeal is 4 grams of fiber. Oats also feature a good mix of soluble and insoluble fiber.
- Apples – 1 medium sized unpeeled apple is equivalent to 3.7 grams of fiber
- Almonds – this is a good source of fiber but be careful with your intake as there’s a calorie content you have to consider as well. 10 nuts is 1.1 fiber or a quarter-cup handful is 3 grams of fiber and 170 calories.
- Banana – 1 medium banana is 3 grams fiber
- Strawberries – a cup of strawberries is 3.3 grams of fiber
- Broccoli – a half cup of boiled broccoli is 3 grams of fiber