May 17th, 2008 -- Posted in Definitions, Disease, Health Benefits, Intake, Quantity |
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.
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.
