April 24th, 2008 -- Posted in Food, Health Benefits, Products, Quantity, Weight Loss |
For many years studies have shown that breakfast eaters are better at losing weight and keeping the weight off when compared to people who skip breakfast. However, in order for breakfast to help you with weight loss you need to make smart choices. People who eat a high fiber breakfast are most likely eating a breakfast low in fat and calories.
If you are looking to shed some pounds by starting a low fat high fiber diet here are some great ideas for a high fiber breakfast and some great high fiber breakfast recipes.
Fiber One Honey Clusters provides 13 grams of fiber per serving and is low in calories and fat. Add a banana to your cereal to increase the fiber content in your breakfast even more. A banana has approximately 3 grams of fiber.
- Nature’s Own Double Fiber Bread toasted with light jelly, butter, or a light spread of peanut butter.
Two slices provides 10 grams of fiber. This bread can easily be a part of a low fat high fiber diet.
- French Toast made with Nature’s Own Double Fiber Bread.
Once again, 2 slices will provide you with 10 grams of dietary fiber.
- Low fat high fiber muffins
Fiber One has a new muffin mix on the market – Fiber One Apple Cinnamon muffin mix. They are extremely easy to make and taste awesome (they were giving samples of these muffins out a Sam’s Club last
week and I had to buy a box). They have 5 grams of fiber per serving.
Yes, Fiber One has a high fiber yogurt on the market now too! If you are a yogurt eater definitely add this yogurt to your grocery list. This yogurt will provide you with 5 grams of fiber per serving. To increase the amount of fiber in your diet even more, try topping your yogurt with a high fiber cereal. It will give your yogurt a nice healthy crunch.
Below you will find some links for high in fiber breakfast recipes:
Fiber One Breakfast Ideas
AllRecipes
If you have any high in fiber breakfast recipes that you would like to share with others, please let us know. We would love to post your high fiber breakfast recipes on our site.
April 24th, 2008 -- Posted in Food, Intake, Products, Quantity |
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.
March 11th, 2008 -- Posted in Food, Quantity |
A high fiber food chart helps you know the foods high in dietary fiber. Adding more foods high in dietary fiber from the high fiber food chart can help you obtain the recommended 25-30 grams of fiber each day. Sufficient daily fiber intake is important, not just because of helping the bowels function, but to provide nutrients to friendly bacteria in the digestive tracts.
Low-fiber diets have been connected to numerous diseases and conditions such as colon cancer, constipation, Crohn’s disease, diverticulitis, heart disease, high blood pressure, hemorrhoids and varicose veins are examples. Correcting low fiber intake for your diet can help you achieve regular bowel movements necessary for optimum health.
Here are top foods high in dietary fiber along with the approximate number of grams of fiber they contain. Fiber contents shown below on the high fiber food chart are for a food quantity of 1/2 cup unless otherwise noted:
• Bananas, 3 grams – medium 8″ long
• Beans, 6-10 grams – baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans
• Berries, 4-5 grams – blackberries, raspberries
• Bran Cereals, 5-10 grams – All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Bread, 4-7 grams – 2 slices whole wheat, pumpernickel, seven-grain
• Broccoli, 4-5 grams
• Brussels Sprouts, 2 grams
• Carrots, 3-4 grams
• Dried Figs, 10 grams – 3 figs
• Fruit, 4 grams – medium apple, medium pear
• Green Beans, 2 grams – broad beans, pole beans, snap beans
• Greens, 4-6 grams – beet greens, collards, kale, spinach, turnip greens
• Lentils, 6 grams
• Lima Beans – 4-6 grams
• Peas, 7-9 grams – black-eyed peas, green peas
• Potatoes, 4-5 grams – medium baked Idaho or sweet potato
• Sweet Corn, 5 grams
When making changes to your diet to include more foods from the high fiber food chart, just add a few grams at a time so your intestinal tract can adjust. And important for bowel health is that adequate liquid be present for good bowel function. Each fiber particle absorbs liquid in the colon which helps facilitate regular movement along in the bowels, so make sure that you are consuming adequate liquids daily.
If you find that after a few weeks of consuming more foods from the high fiber food chart you are still not having a daily bowel movement, consider adding a fiber supplement. One of the best natural foods high in dietary fiber is psyllium made from ground-up psyllium seeds. It may take several weeks to achieve daily bowel movements, but the reward will be that wastes and toxins will be eliminated from your system instead of your body reabsorbing them.
