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Healthy Eating: Places to find fiber and weave it into your diet

  Fiber is tough, but not tough to get

Fiber often comes from plant cell walls. It's meant to protect the seeds or cell contents within. Those contents are full of vitamins and minerals - so high fiber foods often pack a double whammy.

According to the government, you should eat 25 to 30 grams of fiber a day. Grams?

Let’s just say that 30 grams is a lot. Most people get barely half that, even with a daily salad and a side of succotash at dinner.

To give you an idea of how much fiber this is:

  • Whole-wheat English muffin, both halves…3 grams. Three! Not anywhere near 30!
  • Bran flakes, ¾ cup (which is not a lot)….5 grams
  • 2 medium dried figs…5 grams. We may need to eat more figs!
  • Black bean soup, 1 cup…10 grams. Wow—good one.
  • Eating more fiber is more of a state of mind than a big exercise. Eat the skin of the baked potato, don’t peel carrots, eat greens with a reedy or fleshy stem, include nuts in your daily intake. Broccoli! Spinach. Apples. Oatmeal. Popcorn.

    After a few days, you will get results you can see. Ahhh.

    Next Time:
    Is there such a thing as high fiber white bread?

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