Turning to High Fiber Fruits and Vegetables as a Daily StaplePractically the entire produce section of any grocery store is bin after bin of high fiber foods. Fruits and vegetables high in fiber are very helpful in reaching the recommended daily intake of fiber. The Institute of Medicine has set the fiber intake at 38 grams for men and 25 grams for women. For men and women over 50 years the intake is 30 grams and 21 grams, respectively (again, per day). The National Institute of Health has even grown to appreciate fruits and vegetables high in fiber – urging Americans to eat five servings each of fruits and vegetables with a focus towards high fiber.
One of the interesting aspects of high fiber fruits and vegetables is that they breakdown into two categories of fiber: insoluble and soluble. Insoluble fiber helps your body move foods through your digestive system (almost all green vegetables are in this group). Soluble fibers dissolve in water and help the body lower cholesterol and glucose levels (most fruits high in citrus fall in here).
An eye-catching feature of the list of fruits and vegetables high in fiber that jumps out is that the top of the list contains many of what are called the “soup beans” – this includes navy beans, black beans kidney beans and lentils. Just half a cup of any of these will provide six to nine grams of fiber.
When considering the list of fruits and vegetables high in fiber there are a few rules of thumb you can follow that will help boost your fiber intake. By eating the skins of a pear, apple or potato you are taking in more fiber – even more in relation to carbohydrate intake. For the same reason, eating an orange will provided you with more fiber than just drinking a glass of orange juice. One of the better guides to follow, though, when looking over the list of high fiber fruits and vegetables is that non-starchy vegetables and low-sugar fruits are going to serve you best; they are high not only in fiber, but nutrients as well. It needn’t be a challenge to increase your daily consumption of high fiber fruits and vegetables. Simple tricks include: Adding fruit to your cereal in the morning . Using the salad bar more often at lunch. Eating raw veggies instead of cookies or chips. Eating an apple, pear or orange when going for a walk. Drinking more juices than soda.
Coupling high fiber fruits and vegetables with other foods can even help you follow a healthier diet! A chicken breast with a citrus marinade is easier for your stomach to process and convert to energy.
Studies have repeatedly shown the value of high fiber fruits and vegetables on numerous fronts – cardiovascular, digestive track, eye sight and reducing weight. Further studies have shown that when you follow a proven plan of action, such as the one that follows, you will lose weight and keep it off. Here is how you can do just that!
Remember, it’s not a matter of showing how important high fiber fruits and vegetables are, but a matter of embracing them daily in a healthy lifestyle. So, go ahead. Follow the simple, proven steps above to start losing weight today. You can do this. You really can! |