Fiber foods and tips

Optimal daily fiber intake is 25-30 grams.

An example of one days’ meals with  fiber would be:                                             Breakfast–  Allbran cereal(13 grams) or Fiber One( 18 grams)  with berries (1cup blackberries-9 grams)  Lunch- a large salad (3 grams))and vege soup (3 grams) with beans (19 grams)  Dinner– broccoli (1cup-7 grams) and chicken or fish.  Total over 50 grams.

Apple medium raw –             4 grams

Artichoke – 1 large cooked 4.5 grams

asparagus- 1 cup                    3.5 grams

Avocado-  1 cup                     11 grams

Black beans cooked 1 cup-     19 grams

kidney beans, pinto, chickpeas –  1 cup- 12-19 grams

Blackberries 1 cup                            9 grams

Broccoli 1 cup cooked-                    7 grams

celery  1/4 cup-                                   2 grams

eggplant 2 large slices-                       4 grams

3 dried figs-                                         10 grams

cooked kale, chard  1 cup-                  8 grams

whole wheat macaroni 1 cup              5.7 grams

1 medium yam-                                        7 grams

Other sources of fiber are: Psyllium seed husks, metamucil, citrucel. One tablespoon provides  approx. 15 grams.  These must be taken with at least one large glass of water because they absorb water in order to work properly. Fiber assists the body in clearing excess cholesterol,  binds with sugar to regulate and decrease blood sugar, and speeds transit time to clear out toxins and soothe constipation. Seeds are lubricating because of their fiber and oils: pumpkin, sunflower, sesame, flax and in chinese herbology, the nature of seeds is to descend qi thereby assisting elimination.

Gluten sensitivity– celiac disease- inflammation to the GI tract that is aggravated by eating foods with gluten -wheat, barley,rye,and oats.  By avoiding those foods the GI tract inflammation can resolve. Choosing alternatives such as: basmatic rice, brown rice, millet, corn, buchkwheat/kasha, quinoa.