How Much Fiber Do You Need A Day?

Prune Juice Laxative | Prune Juice Sorbitol

The thought of drinking prune juice makes some people cringe. However, prune juice provides much needed relief to those who suffer from constipation. We all know that prunes contain fiber. Actually, one cup of uncooked prunes contains 12 grams of dietary fiber and three dried prunes contain 3.9 grams of fiber. However, prune juice contains only 3 grams per serving due to filtration in processing.

So, how is prune juice a laxative? Prunes and prune juice contain sorbitol. Sorbitol is a naturally occurring sugar, or carbohydrate, that works as a laxative. However, prune juice sorbitol cannot be digested by the body which may cause abdominal pain and diarrhea. Since sorbitol cannot be digested, the body wants to rid itself of these sugars, thus creating a natural laxative. So, use caution and start slowly when drinking prune juice due to the possible side effects of sorbitol.

The stigma surrounding prunes (now called “Dried Plums” by the FDA) has been that they are only eaten by the “older” generation. Aside from being a laxative, prunes and prune juice actually have many health benefits. Prunes:

• Have antioxidant properties
• Are a great source of Vitamin A
• Are a great source of potassium
• Help regulate blood sugar levels (through the prune’s soluble fiber)
• Helps with weight loss by creating a sense of fullness
• Prevents constipation
• Lower cholesterol
• Increases “good” bacteria in the digestive system

Although the appearance and taste of prunes may not be appealing (according to your tastes), give them a try! You may thank yourself one day.

High Fiber Snacks

High fiber snacks are a great way to help you get your recommended 25-35 grams of fiber each day. Most high fiber snacks are also low in fat and calories, making them an excellent choice if you are trying to shed some pounds. Below are some examples of high fiber snacks.

• High Fiber Cereal Snack – Snacking on high fiber cereals
To make a high fiber cereal snack first pick out your favorite high fiber cereal. In order to qualify as a high fiber cereal try to choose a cereal that has at least 5 grams of fiber per serving. My favorite is Fiber One Honey Oat Clusters because it tastes pretty good and provides me with a whopping 13 grams of fiber per serving! Take your cereal and add dried bananas (yes, bananas have fiber too)/ other dried fruits that you like. I just take the Fiber One Honey Oat Clusters and add dried bananas and raisins. I take it to work with me and snack on it throughout the day.
• Snack on a Pear – A pear is an excellent source of fiber
A medium sized pear has approximately 5 grams of fiber. A medium sized apple has approximately 3 grams of dietary fiber.
• Fiber One Snack Bars or Kashi Go Lean Bars
Create your own high fiber snacks with the items and fruits and vegetables that you like! If you come up with a high fiber snack or recipe worth sharing please let us know. We would love to post it on our site so other people looking to add fiber to their diet could benefit as well.

High fiber diet recipe

If you are looking for ways to add more fiber to your diet here is a great recipe.

Supplies list : Boneless chicken breast and Fiber One Honey Oat Clusters Cereal

1. Crush the cereal until you get a semi-fine texture. I like to crush the cereal in a ziploc bag so I don’t make a big mess.

2. Dip your chicken in egg or cream of chicken soup (Campbells)

3. Coat the chicken in the cereal

4. Bake in oven at 350 degrees until chicken is no longer pink and cereal has begun to brown.

Enjoy!

If you have any high fiber recipes that you would like to share on our need fiber site please let us know.

Drinks with Fiber

I recently found that Kellogg’s All-Bran has a fiber drink mix on the market (All-Bran Fiber Drink Mix). It provides you with a whopping 10 grams of fiber and only has 20 calories per packet(you add the packet to water just like you would crystal light). If you do not like artificial sweeteners then you most likely will not like this drink because it does have sucralose added.

You can also easily add a fiber supplement called Benefiber into many hot or cold beverages. All you do is stir a few teaspoons into your drink and it will dissolve. The great thing about this fiber supplement is that it does not alter the taste or consistency of the beverage in any way. Try adding it to your morning coffee or even to your water. The company that makes Benefiber does not recommend mixing with carbonated beverages.