Dietary Fiber For A Healthy Heart?

Answer 1

A diet rich in fiber is essential for maintaining the health of the digestive tract, as well as eliminating a good deal of unwanted cholesterol from the system. Dietary fiber can be found in a great variety of foods including fruits and vegetables, whole grains and pasta, and most types of beans.

Dietary Fiber Requirements

A diet rich in fiber should be combined with a good amount of daily fluid intake, especially pure water. Fiber moves easily through the digestive tract when there is an adequate amount of liquid present and helps to remove unwanted waste products through the system, reducing the risk of heart related problems as well as Diabetes. Men should plan on consuming at least 30 grams of fiber daily, preferably 35 grams. Women should take in at least 20-25 grams of fiber each and every day.

Fruits And Berries With High Fiber Content

Not all fruits have a high fiber content, but many of the more popular items do have an adequate amount. Apples, bananas, Oranges and strawberries each have approximately 3-4 grams of fiber per serving, while Pears and raspberries have an even higher amount, between 6-8 grams per serving. The fiber content of these fruits is increased when the skin is also eaten, especially in the case of berries, apples and pears.

Breads And Whole Grains

Wheat and rye breads have a good amount of fiber, approximately 2 grams per slice. Oats and oatmeal is an excellent source as well, with a total of about 4 grams per average serving. Combining oats with wheat is another way to increase the intake of fiber. Oat muffins are an excellent example. And pasta such as spaghetti and egg noodles can contribute over 5 grams of fiber per serving, with the whole grain spaghetti providing an even higher amount. Barley is another grain that is rich in dietary fiber, with about 8 grams per one cup of cooked product.

Beans And Nuts

Most beans are an excellent source of fiber, the most notable being kidney beans, black beans and lima beans; all provide in excess of 10 grams of fiber per one-cup serving. Split peas are one of the best sources available, with a total of over 16 grams per one-cup serving. And most nuts and seeds are also a good source, with almonds, sunflower kernels and pecans providing the most usable fiber, about 3 grams per one-ounce serving.

The most important part of planning a diet high in fiber is to try and incorporate these foods into each and every meal. This results in a good daily intake without actually having to plan an entire meal around getting the daily required amount. The foods listed above contain products suitable for breakfast, lunch and dinner as well as between-meal snacks.