This week, let’s make a pact to increase our fiber intake.
Why we need it:
a complex carbohydrate with no nutritional value but important because it helps to move waste through the body…so, helps maintain bowel health!
How much do we need:
Children ages 1-3 = 19 g/day
Children ages 4-8 = 25 g/day
Females ages 9-18 = 26 g/day
Males ages 9-13 = 31 g/day
Males ages 14-50 = 38 g/day
Females ages 19-30 = 25 g/day
Males ages 50 and older = 30 g/day
Females ages 31 and older = 21 g/day
Pregnant females = 28 g/day
Nursing females = 29 g/day
Best Food Sources:
1 cup lentils = 15.6 grams fiber
½ cup garbanzo beans (chick peas) = 9 grams fiber
1 cup raspberries = 8 grams fiber
1 sweet potato with skin = 4.8 grams fiber
½ cup dates = 7.1 grams fiber
1 cup canned pumpkin = 7.1 grams
1 cup raisin bran = 7 grams fiber1 medium apple with skin = 4.4 grams fiber
1 medium apple with skin = 4.4 grams fiber
2/3 cup peas = 4 grams fiber
1 slice whole wheat bread = 3 grams fiber
¼ cup whole wheat flour = 3 grams fiber (compared to ¼ cup all-purpose white flour which contains less than 1 gram fiber)
Ways to get more fiber into your diet:
Fiber up. Let’s do this!
Your Partner in Health,
Carol Frazey, M.S.
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