Dear Wellness Partner,
According to the ADA, women need to digest 21-25 grams of fiber per day and men need 30-35 grams of fiber per day. Most people do not eat enough fiber. Here are some suggestions in putting more fiber into your diet.
Use hummus instead of mayonnaise for a spread on a sandwich.
Choose whole fruit over juice.
Eat more cooked beans, peas, and lentils.
Add more vegetables to your salad and sandwiches.
Eat "whole wheat " and not enriched wheat flour.
Eat more vegetables and fruits with the peel left on them.
Eat less sugar and white flour.
Fiber is food that passes through your digestive tract. Undigested fiber also has the ability to bind cholesterol and speed intestinal transit time to protect against cancer and constipation. It helps food move through your digestive tract.
The national average of dietary fiber intake is about half of the recommended 25-35 grams. A recent study showed that soluble fiber reduces inflammation associated with obesity related diseases and it boosts the immune system. It also controls blood glucose and bone strength.
Ask a HealthFirst doctor about fiber and how you can make it a better part of your Wellness plan!