Abundant Life - Healthy Living Series

How Much Fiber Do I Need?

Last week, I shared that we all need to increase the amount of fruits and vegetables we eat daily. We need to do this not only for the nutrients and vitamins but for the fiber as well. According to the USDA Recommendations (http://www.choosemyplate.gov/) eating a diet which contains whole grains helps a person reduce their risk for developing chronic diseases such as heart disease, diabetes, high blood pressure and cancer. Fiber from whole grains and other foods may actually reduce cholesterol levels. A high fiber diet helps with weight management and also provides the body with many necessary nutrients.

Eating a diet in which half of the fiber comes from wholes grains is just a smart and easy way to take care of yourself. "Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grains is a grain product " (http://www.choosemyplate.gov/). Eating grains are a good way to increase the fiber in your diet. The USDA recommends women 19-50 eat 6 ounce equivalents a day and women 51+ should eat 5 ounce equivalence a day. They say men 19-30 should eat 8 ounce equivalents a day and men 31-50 eat 7 ounce equivalence a day while men over 51 should eat 6 ounce equivalence daily.

Here is where label reading really comes into play. All food products are required to have listed somewhere on the label the nutritional values and ingredients. In the nutritional panel you will find the fiber amount listed. According to Livestrong.com it is recommended that

"in general, women should aim for 25 grams and men for 38 grams daily." Another place to find out if a food is high in fiber is read the ingredients. Ingredients are listed in the order of amount found in the product from highest to least. So, if you find the words whole wheat, brown rice, cornmeal, whole oats, whole rye or wild rice listed first in the ingredients list - you are doing good. http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf

One of my most favorite snack foods is popcorn and it is a great source for fiber as well. But be careful what you add to popcorn or other high fiber foods. Remember, butter adds calories and saturated fat to the popcorn if added. You will defeat your purpose of eating the high fiber food if you cover it up with fats and calories. It is also tempting to add salt or sugar to these food as well. So again, be careful!!!! By the way - white bread is not a good source of fiber, just check out the label.

I know this seems like a lot of information and yes shopping at the grocery will also take more time as you begin to read the labels. But as you get familiar with food nutrition values, you will be better equipped to make healthier choices. You are worth the time and trouble. Just ask your Heavenly Father!!!

In Christ,

Rhonda