According to the September 2006 issue of Men’s Health magazine, researchers at UCLA discovered that small dietary modifications can make a big difference with regards to weight loss, which we all know contributes to overall health.
“In the study, normal-weight people reported eating, on average, two servings of fruit and 12 grams of fiber a day; those who were overweight had just one serving and 9 grams.
Credit that extra 3 grams of fiber – the amount in one apple or orange – as the difference maker.
Fiber slows digestion and enhances satiety, says study author Beth Gillham, Ph.D., R.D.”
In 2002, the Food and Nutrition Board of the National Academy of Sciences Research Council issued Dietary Reference Intakes (DRI) for fiber. The recommendations range between 19 and 38 grams per day depending on age and gender. However, the average American only consumes 14 grams of dietary fiber per day.
So, what are some tasty ways to add the fiber you need to your diet? Well, fresh fruits seem to be the best option in my opinion:
- 1 Banana = 3.1 g
- 1 Apple w/ skin = 3.3 g
- 1 Orange = 3.1 g
- 1 Pear = 5.1 g
- 1 cup of Strawberries = 3.3 g
- 1/2 cup of Raisins = 2.7 g
- 1/2 cup of Blackberries = 3.8 g
Vegtables also offer plenty of fiber goodness:
- 1 cup of canned Baked Beans = 10.4 g!!
- 1 cup of Green Beans = 4 g
- 1 cup of Carrots = 3.1 g
- 1 cup of Corn = 3.9 g
- 1 cup of Split Peas = 15.9 g!!!
- 1 Sweet Potato = 7.8 g
- 1 Baked Potato = 4.6
In addition to all that, one ounce of Almonds will give you 3.3 g and one ounce of Peanuts will give you 2.3 g. So, there is really no excuse not to get enough fiber in your diet.
For more info see Colorado State University’s Dietary Fiber Guide.