Why Eat Fiber?
We all know that eating a high fiber diet can help prevent and/or relieve constipation. But did you know that high fiber diets can also help you in the following manner?
- Help you maintain a healthy weight
- Lower your risk of developing Type II diabetes
- Lower your cholesterol levels and risk of developing heart disease
- Lower your risk of developing colon cancer
- Lower your risk of developing painful hemorrhoids
- Slow the progression of Prostate cancer
- Reduce the symptoms of IBS (Irritable Bowl Syndrome)
You can learn more about dietary fiber, including soluble and insoluble fiber, here: 12 Facts About Dietary Fiber
What Is A High Fiber Food?
Simply put, any food which has at least 5g of fiber, per serving, can be classified as a high fiber food.
How Much Fiber Do I Need?
The amount of fiber we need in our diets is based on our age and gender. The following graph is designed to illustrate the amount of fiber we need at various times during our lives.
|Gender & Age||DV of Fiber per Gram|
|Women Ages 20-51 years||25g per day|
|Women Ages 51+||21g per day|
|Men Ages 20-51 years||38g per day|
|Men Ages 51+||30g per day|
|Girls Ages 9-13 years||26g per day|
|Girls Ages 14-19 years||38g per day|
|Boys Ages 9-13 years||31g per day|
|Boys Ages 14-19 years||38g per day|
|Children Ages 1-3 years||19g per day|
|Children Ages 4-8 years||25g per day|
List of High Fiber Fruit
The following chart lists 12 fruit that have extremely high fiber content. By adding one or two servings of these fruit to your morning bowl of oatmeal, or favorite breakfast smoothie recipe, you can make sure you consume an adequate amount of fiber, early in the morning. This is important since we all know that eating a high fiber breakfast can help keep us full all day and ward off mid-day junk food cravings.
Note: If you’re looking for high fiber breakfast ideas check out our list of Top 10 High Fiber Cereals
|High Fiber Fruit||Serving Size||Total Fiber (Grams)|
|Berries: Blueberries, Raspberries, Strawberries, Blackberries, Etc.||1 cup||6g on average|
|Figs (dried)||1/2 cup||8g|
|Asian Pears||1 medium||9g|
|Prunes (dried)||1/2 cup||6g|
|Passion Fruit||1 fruit||10g|
|Prickly Pear||1 fruit||5g|
photo courtesy of: theseanster93’s