The American Heart Association suggests
that we should consume 25 to 30 grams of dietary fiber from food a day. Yet in
the United States, most Americans only consume an average of 15 grams a day.
According to the University of California San Francisco "A high-fiber diet
appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease,
constipation and colon cancer". Fiber can also aid in lowering cholesterol and
maintaining the health of the digestive system.
Unlike some of the other health trends,
increasing your fiber intake is easy! You can get fiber from a variety of foods
including grains and cereals. Generally try to include one serving of whole
grain in every meal. When picking out bread and cereals look at the labels and
choose the ones with the highest fiber content per serving. Also try making the
switch in your kitchen at home. Cook and bake with whole wheat flour or use
brown rice instead of white.
Another great source of fiber is legumes
and beans. Though this switch may be tricky for picky eaters, it is well worth
it! Beans and legumes are packed full of plant protein, fiber, vitamin B, iron,
folate, calcium, potassium, phosphorus and zinc. In addition to being full of
nutrients they are also low in calories. The U.S. National Library of Medicine also
says that "Eating more legumes as part of a healthy diet can help lower
blood sugar, blood pressure, heart rate and other heart disease and diabetes
risks". Try substituting legumes and beans for meat in a few meals a week
and try new recipes that include our high fiber friends.
Fruits and vegetables are also a good
high fiber addition to your diet. This one is easier. The recommendation is
eating at least 5 servings of fruits and vegetables a day. Aim for fresh fruits
and vegetables when possible. Try to eat fruit for dessert or eat an apple in
place of sugary juices. Add fresh fruit to your morning cereal or oatmeal. Put
veggies in with your whole grain pasta or use riced cauliflower instead of
starchy potatoes. Use trial and error to find out what works for you and your
family. Either way eat more fruits, veggies, beans and whole grains and your body
and mind will appreciate it!
To learn more ways to keep you and your
family happy and healthy, visit our website at www.oxborochiro.com.
By: Julia Jacobson
Office Manager
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