Fiber ~ women are encouraged to consume 25-30 grams per day. That is a lot and most women probably don’t get that much. But there are some easy ways to bring your fiber intake up.
If you don’t eat a lot of fiber right now, don’t up your fiber from like 5 to 25 in a day ~ you’ll pay for it and it’ll be painful! Youch!! Increase your fiber by just 4-5 grams a week or so until you get to the 25-30 grams per day. Your system will adjust better that way.
Fiber helps regulate your weight and helps you lose weight.
Fiber helps regulate your blood sugar.
Fiber helps regulate your bowels.
Fiber helps lower your cholesterol.
Now, if those reasons don’t get you on the fiber train ~ I don’t know what will! That is a list of pretty compelling reasons!
So, now you probably want to know…
Here’s a list of some fibrous foods to get you going (remember to start with the lower ones to build you up):
raspberries and blackberries ~ 8g
whole wheat spaghetti ~ 6g
pear ~ 5g
apple ~ 5g
beans ~ range from 10-19g!! Depending on which ones you eat. Wowza!
cereals ~ look for 5g or higher to start the day
oatmeal ~ 4g
peas ~ 8g
corn ~ 4g
almonds ~ 4g
brown rice ~ 4g
artichokes ~ 10g
You can also buy the metamucil or whatever and put it in your water. I’ve tried that and it just doesn’t work for me ~ I prefer to get it from foods ~ but that is another option to suppliment.
So, forget diets and just regulate your fiber! Your ‘diet’ will take automatically fall in line!