“23 Best Foods for Fiber!”

 

HIGH-FIBER FOODS: Fiber can lower blood sugar, cut cholesterol, and may even prevent colon cancer and help you avoid hemorrhoids. If it were a drug, the world would be clamoring for it.

BUT FEW PEOPLE ARE GETTING ENOUGH: Women should get about 25 grams a day and men at least 35 to 40, but the average person gets just 15 grams a day. Eating fiber-rich whole foods—not foods that tout "added fiber"—is the best way to increase your fiber intake, says Carolyn Brown, RD, a nutritionist at Foodtrainers, in New York City.

Here is a list of high-fiber foods—and tasty recipes that contain them.

CORN: We're most familiar with the sunny, yellow version, but corn comes in a rainbow of colors—from pink to blue to black—each with its own special combination of antioxidant nutrients. A single ear of corn, which is about a half cup of corn kernels, contains 2 grams of fiber. Popcorn is also a terrific—and low-calorie—fiber source, with about 3.5 grams of fiber per three-cup serving.

WHITE BEANS: In addition to being rich in fiber, protein, and iron, white beans are one of the best nutritional sources of potassium—1 cup will cover 25% of your daily requirement for this hypertension-fighting nutrient. Beans get a bad rap when it comes to gas, but the key is to amp up your fiber intake gradually, Brown says. "If you only eat (low-fiber) foods right now, don't suddenly switch to eating 40 grams of fiber a day, because that will cause a lot of stress to the digestive system."

BLACK BEANS: Black beans contain 15 grams of fiber per cup, and about 15 grams of protein. Their dark, rich color signals a high content of flavonoids, plant pigments that are powerful antioxidants. As you add beans and other high-fiber foods to your diet, be sure to drink more water, too, Brown says.

KIDNEY BEANS: The key ingredient in red beans and rice, kidney beans are popular in northern India as well as New Orleans. Like their cousins—pretty much all of the beans we eat share the Latin name Phaseolus vulgaris, or "common bean"—they're rich in fiber, protein, and iron.

GARBANZO BEANS: Also known as chickpeas, these versatile legumes come in two varieties: the light-colored "Kabuli" type, most common in the United States, and the darker "Desi" variety, which are richer in fiber and antioxidants. Garbanzos were first domesticated in the Middle East, where they remain an important staple ingredient in dishes such as hummus and falafel. They're also widely used in India, the world's biggest producer of chickpeas.

AVOCADO: The creamy flesh of the avocado is a great fiber source; a two-tablespoon serving of avocado has about 2 grams of fiber and an entire fruit contains around 10 grams. Avocados are also an excellent source of mono- and polyunsaturated fats—the "good" kind that can help lower cholesterol and reduce heart-disease risk.

WHOLE-WHEAT PASTA: Swapping out traditional pasta for the whole-wheat kind is a great way to introduce more fiber to your diet. "Really small changes will make a difference," Brown says. But whole-wheat pasta can be an acquired taste for those who are used to the white version. Grocery stores are likely to have whole-wheat pasta in several brands and shapes; you may want to try a few types to find the one with the taste and texture combination you like best.

BROWN RICE: If you've been strictly a white-rice eater, the chewier texture and nuttier taste of brown rice can take some getting used to—but it's worth the effort. Every cup contains 3.5 grams of fiber. Harvard researchers recently found that although eating five or more servings of white rice a week increased type 2 diabetes risk by 17%, adding a couple servings of brown rice per week decreased risk by 11%.

EDAMAME: Long popular in East Asian cuisine, edamame are immature soybeans boiled in the pod. You can pop them out of the pod into your mouth, or mix them into a tasty dip. A half-cup serving of edamame can contain up to 11 grams of protein and 9 grams of fiber, depending on the brand.

WHOLE-WHEAT BREAD: White bread and other refined grains are milled, meaning the outer coating of the grain (bran) has been removed, along with the germ, a tiny part of the kernel that serves as the seed's 'embryo.' Whole wheat retains these nutrient- and fiber-rich elements, so switching from white to whole wheat is a smart nutritional move. "Making it your go-to will make a big difference in terms of the number of grams of fiber you're getting," says Brown.

LENTILS: This tiny member of the legume family is super-rich in fiber, with 15.6 grams per cup. Cultivated since Neolithic times, lentils are also a great source of protein, B vitamins, iron, and other minerals.

PEAR: As with most fruits with edible skins, pears are most nutritious and fiber-rich when their skins are left intact. "Keeping the skin on is really important for fiber," Brown says. A medium-size unpeeled pear contains about 5.5 grams of fiber.

ARTICHOKE: A single boiled artichoke contains a whopping 10.3 grams of fiber, and you'll get 7.2 grams of fiber from a half cup of artichoke hearts. Artichokes also are rich in silymarin, an antioxidant that may improve liver health.

OATMEAL: Oats contain beta-glucan, a special type of fiber that has particularly powerful cholesterol-lowering effects, and may also boost immune-system function. Oats also feature a good mix of soluble fiber (the type that lowers blood cholesterol) and insoluble fiber (which helps keep your digestion running smoothly).

RASPBERRIES: Whether they're ruby-red or blue-black, raspberries are nutrition superstars. In addition to being extra-rich in fiber, one cup will give you about a third of your daily fiber needs—they're also chock-full of powerful antioxidants. When raspberries aren't in season, buying them frozen is easier on your wallet.

PEAS: The humble pea, eaten straight out of the pod, bought frozen or cooked, or dried and made into split-pea soup, is a tasty, versatile, and inexpensive fiber source. One cup of split peas boasts 16.3 grams of fiber, and a cup of frozen peas contains a not-too-shabby 8.8 grams after cooking.

BROCCOLI: By now we all know that broccoli is very good for you. A member of the cruciferous vegetable family, known for its cancer-preventing properties, this veggie also contains a respectable amount of fiber: You'll get about 5.1 grams in a cup of boiled broccoli.

APPLES: When you're talking about apples, the skin's the thing—you've got to leave it on or you'll be missing out on fiber and a host of beneficial phytochemicals. "Once you take the skin off, you take off a lot of the good stuff that's in there," Brown says. A single regular-size apple contains about 4.4 grams of fiber.

ALMONDS: Almonds—and pretty much every other edible nut and seed you can think of—are good sources of fiber, packed with healthy fats and protein. But all that goodness comes with a high calorie count, so keep your eye on serving size. A quarter-cup handful makes a good balance, with about 3 grams of fiber and around 170 calories.

BARLEY: It may be best known as a raw ingredient in beer and whisky, but barley is a whole grain, too, and a good source of heart-healthy beta glucan. A recent study found that healthy people who ate barley with their breakfast felt less hungry before lunch than study participants who ate wheat or refined rice.

SPLIT PEAS: This protein-packed pulse (the umbrella term for beans and peas), is a common ingredient in Indian cuisine, found in soups, stews, and dhals. But whether you opt to whip them into a heart soup or add them to a grain bowl, one thing is certain: Split peas are a fiber powerhouse. In fact, in just one cooked cup contains a whopping 16.3 grams of fiber, making them one of the most fiber-dense foods around.

BRUSSEL SPROUTS: You may have despised these little cabbages as a kid, but with so many new tasty ways to prepare them, there’s no reason to leave Brussel sprouts out of your diet. That’s especially true because these veggies are also an excellent source of protein, boasting 4.1 grams per cup, boiled. Try them roasted with crispy capers and carrots, or charred and topped with a pancetta and fig glaze.

CHIA SEEDS: In addition to containing omega-3 fatty acids, protein, and a slew of vitamins and minerals, these little seeds are bursting with fiber. A single tablespoon of chia seeds has 5.5 grams of fiber. Plus, they’re incredibly easy to incorporate into your daily diet. Sprinkle some chia seeds on your oatmeal, smoothies, or salads. You can also combine them with nut milk to create a delicious and healthy pudding, or use them as an egg replacement in baking.

By Anne Harding, Health Magazine

 

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“9 Ways to Eat Clean”

Pick Whole Foods: The basic idea of clean eating is to choose foods that are as close to their natural form as possible. So instead of boxed, bagged, or packaged foods, choose fresh, whole ones. Think whole turkey instead of frozen turkey meatballs or raw grapes instead of gummy snacks made with fruit juice. Bonus: When you avoid highly processed foods, like chips, cookies, and ready-to-eat meals, you skip their loads of calories, sugar, salt, and saturated fat.

Eat More Whole Grains: Refined carbs, like white bread, pasta, and rice, lose nutrients during the manufacturing process. Trade them for whole wheat bread and pasta and brown or wild rice. Or opt for other whole grains like oatmeal, popcorn, barley, or bulgur. This change can have a big impact: Studies show that a diet high in whole grains can lower your risk of heart disease, type 2 diabetes, and colon cancer.

Load Up on Fruits and Veggies: These natural foods are two staples of clean eating. Some clean eaters say all your produce should be fresh. But others say that frozen and canned options are the next best thing, since they have just as many nutrients. Just read the label to make sure you’re not getting extra sugar or salt. Also choose whole fruits instead of juices, which have less fiber and more sugar. Aim to get at least five to nine servings of fruits and vegetables each day, depending on the calories you need and your level of physical activity.

Watch Out for Salt and Added Sugar: Clean foods are naturally low in salt and sugar, and adding them goes against the as-natural-as-possible approach. Since processed foods are a major source of them, you can slash your intake when you avoid them. Otherwise, read food labels to look for added sweeteners and salt, even in foods that seem healthy, like yogurt or tomato sauce. Also keep tabs on how much you add to your foods and drinks. Try flavoring with spices and herbs instead.

Skip Artificial Ingredients: Artificial colors, sweeteners, preservatives, and other manmade ingredients don’t have a place in a clean-eating diet. At the grocery store, read food labels and avoid items with the fake stuff.

Sip Plenty of Water: Instead of sugar-heavy soft drinks and juices, sip low-calorie beverages, such as water and herbal tea. Water can curb your hunger and help you feel full, but it can also fend off fatigue and give you more energy. Miss flavored drinks? Try infusing your water with a slice of citrus or sprig of mint.

Rethink Alcohol and Caffeine: Some clean eaters cut them out entirely in favor of drinking plenty of water. Others say it’s OK to have them in moderation. Clean eater or not, experts recommend no more than 400 milligrams of caffeine (about three to five 8-ounce cups of coffee) per day, and one serving of alcohol for women and two for men. Also skip the sugary extras: Opt for plain tea or coffee, and avoid sweet mixers for alcohol.

Decide If You’ll Go Organic: Organic farmers use natural pesticides and avoid man-made ones, so some people say organic produce is the best way to eat clean. It’s up to you to decide how important it is to your diet. You can also shop at your local farmers market to find out what kinds of pesticides the vendors use. Another tip: Pesticides usually wind up on the outsides of fruits and veggies, so you can choose non-organic foods with skins you don't eat, like avocados, corn, and onions.

Be Smart About Meat and Dairy: Meat, dairy, and eggs you buy at the store may come from animals that get growth hormones and antibiotics. Clean eaters avoid them and choose organic or opt for local sources that raise animals humanely. A farmer’s market is a good place to learn more about where your meat and dairy come from. Seafood isn’t labeled as organic, so look for items low in mercury and that use sustainable fishing. The cleanest approach to protein? Get most of it from nuts, beans, and legumes.

Reviewed by Jennifer Robinson, MD on February 22, 2018

Marjorie Nolan Cohn, MS, RD, spokeswoman, Academy of Nutrition and Dietetics.
Poti, J. American Journal of Clinical Nutrition, May 2015.
American Heart Association: “Whole Grains and Fiber.”
Harvard T.H. Chan School of Public Health: “Whole Grains.”
Fruit & Veggies More Matters: “Experts Recommend 5-9 Servings of Fruits & Veggies Daily.”
American Heart Association: “About Sodium (Salt);” “By Any Other Name It’s Still Sweetener;” and “Alcohol and Heart Health.”
Choose My Plate: “2015-2020 Dietary Guidelines: Answers to Your Questions.”
Environmental Working Group: “EWG’s 2015 Shopper’s Guide to Pesticides in Produce.”
Monterey Bay Aquarium: “Seafood Recommendations.”
McCann, D. The Lancet, September 2007.
Suez, J. Nature, September 2014.
CDC: “Consumption of Sugar Drinks in the United States 2005-2008.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2Live

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.