How Much Fiber Do You Need A Day? » Intake

High Fiber Muffins – High Fiber Breakfast

admin — Thu, 29 Jan 2009 04:29:33 +0000

If you are trying to follow a high fiber plan and are getting tired of eating high fiber cereal you may want to try some high fiber muffins for breakfast instead. Fiber One has a new product on the market now – Fiber One Apple Cinnamon Muffin Mix. Each low fat high fiber muffin provides 20% of your recommended daily fiber intake and they are a great tasting muffin. You can find Fiber One’s high fiber muffin mix at your grocery store where the cake mixes and other muffin mixes are located. I prefer eating these high fiber muffins instead of plain bran muffins. My kids also enjoy eating these high fiber muffins. The apple cinnamon flavor makes these healthy muffins a kid favorite while providing kids with a good source of dietary fiber. Most bran muffins are also an excellent source of fiber. If you like to bake there are many high fiber muffin recipes online that incorporate high fiber cereals into the mix. Just type high fiber muffins recipes into google and you will have a lot to choose from.

Fiber for Children | High Fiber Kid Friendly Food

Splenda with Fiber

admin — Thu, 11 Dec 2008 04:45:06 +0000

Splenda has a new item on the market…Splenda no calorie sweetener with Fiber. The splenda company recognizes that most people do not get their recommended daily amount of fiber which is essential in keeping our bodies and colon healthy. Each packet of Splenda with fiber has one gram of dietary fiber. If you are a splenda user you can quickly and easily increase your fiber intake. Consider adding two packets of splenda with fiber to your favorite morning coffee and sprinkle another packet on your whole grain cereal or oatmeal. This gives you an additional 3 grams of fiber to your breakfast and gets you closer to getting 25-32 grams of fiber a day.

Relieving Constipation | Fiber and Constipation

admin — Mon, 16 Jun 2008 05:10:54 +0000

Many of our readers have asked us about relieving constipation with fiber.

According to Wikipedia symptoms of constipation includes the following:

infrequent bowel movements (typically 3 times or fewer per week)
difficulty during defecation (straining during more than 25% of bowel movements or a subjective sensation of hard stools), or
the sensation of incomplete bowel evacuation.

Constipation is not rare. Almost everyone of us has experienced symptoms of constipation at some point in our life. Most constipation is temporary and not serious, but some people do suffer from chronic and/or severe constipation.

The most common cause of constipation is a lack of fiber in one’s diet. Therefore, relieving constipation with fiber is a great way to start.

People who eat plenty of high fiber foods, such as high fiber cereal and fruits and vegetables, are less likely to become constipated. The bulk and soft texture of dietary fiber help stools become soft and easy to pass. Many people who have diets lacking in fiber have dry, hard stools that can be extremely difficult to pass- hence constipation. For people prone to chronic constipation or severe constipation, it is important to limit foods that have little or no fiber, such as ice cream or burgers.

Constipation relief can be pretty simple and easy to attain if you make an effort to meet your daily recommended fiber needs. There are so many high fiber foods on the market these days, as well as fresh fruits and vegetables, that you can easily create a high fiber diet plan. If you choose fiber as a means for relieving constipation, just make sure that you increase your water intake. If you increase your fiber intake without increasing your water intake you may actually cause yourself to get constipated.

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Fiber for Children | High Fiber Kid Friendly Food

admin — Wed, 28 May 2008 04:48:13 +0000

How much fiber does a child need a day? It is recommended that children get their age plus 5 grams of fiber a day. If you are looking to increase the amount of fiber in your child’s diet there are many high fiber kid friendly foods to choose from.

Fiber Foods for Kids

Fruit – Fruits can be a great source of fiber for kids. Pears have 4-5 grams of fiber. Bananas have approx. 3 grams of fiber. Fruits are always a healthy snack for kids!
Cereal – It is best to limit your child’s consumption of sugary cereals. Look for low sugar cereals made with whole grains. In order for a cereal to be considered high fiber look for cereals that have at least 5 grams of fiber per serving. You can also buy cheerios and add some of your own high fiber cereal. For example, All Bran’s new Strawberry Medley is great but may contain more fiber than your child really needs. Therefore, just mix a handful in with your child’s cheerios or cereal of choice.
Mott’s Apple Sauce with added fiber – Mott’s now sells an applesauce that has added fiber. This applesauce is definitely a high fiber kid friendly food!
Oatmeal
Hannover’s now has a bunch of whole grain snacks. My boys love there whole grain cheese puffs and they have 3 grams of fiber per serving. Look in the chip section in your grocery store.

Be sure to check our list of high fiber foods for more suggestions.

High Fiber Bread

Dietary Fiber Deficiency

admin — Sat, 17 May 2008 07:41:07 +0000

Although there is no identifiable deficiency disease caused by lack of fiber in the diet, research does indicate that a low intake of dietary fiber, or a dietary fiber deficiency, over one’s life can be associated with numerous health problems. These health problems include constipation, bowel irregularities, hemorrhoids, diverticulosis, raised cholesterol levels, and obesity. In order to avoid these health concerns associated with a dietary fiber deficiency one should definitely consume 25-35 grams of fiber per day.

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Organic Drink With Fiber | Silk Organic Soy Milk Plus Fiber

admin — Wed, 14 May 2008 04:49:56 +0000

If you are looking for an organic drink with fiber you may want to try drinking Silk’s new product Silk Plus Fiber. It is an organic soy milk and provides 5 grams of fiber per serving. Silk Plus Fiber offers a delicious and convenient way to boost your fiber intake and help you meet your daily fiber needs. I love Silk’s soy milk and definitely recommend this product. It would be a great addition to a high fiber cereal.

Like I have mentioned in earlier posts, if you are increasing the amount of fiber in your diet, make sure that you increase your water intake too. Water will help fiber do its job and help prevent constipation and gas pains.

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Thomas English Muffins – High Fiber

admin — Sun, 11 May 2008 07:35:50 +0000

While I was grocery shopping today I came across 100% whole grain Thomas English Muffins that have 8 grams of fiber and only 100 calories. These English Muffins would be a great addition to a high fiber diet. You could take a break from your high fiber cereal and toast an English muffin with your favorite jelly. The 8 grams of fiber would provide you with a high fiber breakfast. You could also make pizzas on the muffins for lunch or dinner. The fact that they only have 100 calories also makes them a great meal if you are trying to lose weight.

Add these Thomas English Muffins to your grocery list and be on your way to meeting your daily fiber needs!

Lowering Cholesterol | Fiber and Cholesterol

admin — Tue, 29 Apr 2008 04:44:06 +0000

Studies have proven that there is definitely a relationship between cholesterol and fiber in the diet. If you are looking for ways to lower your cholesterol then you should definitely consider increasing the fiber in your diet (if your cholesterol is being monitored by a doctor you should probably let your doctor know about any changes in your diet). The best fiber to lower blood cholesterol is soluble fiber. According to the Mayo Clinic,

Oatmeal contains soluble fiber, which reduces your low-density lipoprotein (LDL), the “bad” cholesterol. Soluble fiber is also found in such foods as kidney beans, brussel sprouts, apples, pears, psyllium, barley and prunes. Soluble fiber appears to reduce the absorption of cholesterol in your intestines. Gel-like soluble fiber binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it. Five to 10 grams of soluble fiber a day decreases LDL cholesterol by about 5 percent. Eating 1.5 cups of cooked oatmeal provides 4.5 grams of fiber — enough to lower your cholesterol. To mix it up a little, try oat bran or cold cereal made with oatmeal or oat bran.

The next time you are grocery shopping, make sure you buy some foods that will help lower cholesterol. Replacing your sausage biscuit in the morning with a bowl of oatmeal will well put you on your way to a healthier you.

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High Fiber Bread

admin — Sun, 27 Apr 2008 17:24:55 +0000

If you are starting a high fiber diet, eating a high fiber bread is an excellent way to increase your fiber intake. There are many high fiber breads on the market. When you are trying to find a high fiber bread look for breads that are 100% whole grain. I have been eating Nature’s Own Double Fiber bread. Two slices provide me with 10 grams of dietary fiber. That is a lot of fiber, especially when you compare it to the 1-3 grams of fiber in most white breads. You can use high fiber bread for toast in the morning or a sandwich anytime in the day. If you are aiming to get 25-35 grams of fiber a day then definitely add high fiber breads to your diet.

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Food Menus to Relieve Constipation

admin — Thu, 24 Apr 2008 07:43:05 +0000

If you are suffering from constipation, especially chronic or severe constipation, you are most likely willing to do almost anything to get some kind of constipation relief. Unfortunately, when it comes to relieving constipation most people run to the store and buy a laxative. People want a quick fix, but the downside is that laxatives can be habit-forming and dangerous to our body if we use them frequently. Studies have shown that increasing the amount of fiber in your diet is a great safe and healthy way for relieving constipation. However, some of you may not know what foods are high in fiber and may find it too challenging to eat 25-35 grams of fiber each day.

If you educate yourself about fiber and high fiber foods you will find out that meeting your daily fiber needs is actually pretty easy. You can easily create daily food menus to relieve constipation.

Food Menus to Relieve Constipation

Start your day with a high fiber cereal. In order to classify as a high fiber cereal it should have 5 or more grams of dietary fiber per serving. There are many high fiber cereals in the grocery stores now that have over 10 grams of fiber per serving.

Snack on a high fiber snack. Choose a pear or a high fiber bar such as a Fiber One bar. An average sized pear has approximately 4 grams of fiber.

Eat a sandwich on whole grain bread. Nature’s Own Double Fiber Bread has 5 grams of fiber per slice.

For dinner eat a bowl of your favorite beans. I love pinto beans with fresh salsa added. A cup of canned pinto beans has approximately 7 grams of fiber per serving. If you do not like beans, there are several whole grain pastas on the market now. I like Smart Pasta by Ronzoni the best. It has 3 times the amount of fiber as regular white pasta.

If you want to create your own food menus to relieve constipation just try to choose enough high fiber foods to reach your daily recommended fiber requirements.