Did you know that a high-fiber diet can reduce the risk of stroke, hypertension and heart disease?
Unfortunately, most Americans do not meet the recommended daily intake. For those under age 50, the Institute of Medicine recommends that men consume 38 grams of fiber and women consume 25 grams of fiber per day. For those over age 50, the recommended daily amount is less: 30 grams for men and 21 grams for women. Young kids need to consume 19 to 25 grams of fiber daily. Fiber can be found in whole grains as well as in fruits, vegetables and beans.
Here are some ways to incorporate fiber in your daily diet:
• Purée some cooked vegetables and add them to sauces and stews
• Substitute rice with chopped up cauliflower
• Add flaxseed to oatmeal, smoothies, yogurt, and baked goods
Some of the best high-fiber foods include:
• Split Peas
Contain 16.3 grams of fiber per cup
(use split peas as a base for soups and stews)
• Lentils
Contain 15.6 grams of fiber per cup
(try adding lentils the next time you make burger patties)
• Black Beans
Contain 15 grams of fiber per cup
(add some black beans to your chili recipe)
• Lima Beans
Contains 13.2 grams of fiber per cup
(purée lima beans, add it to leek soup, and top it with sour cream)
