A High-Fiber Diet Is for Everyone By Diane Del Toro High-fiber diets have changed dramatically over the last decade, especially as the popularity of eating a vegetarian or vegan diet has turned beans and grains into meal-time staples. According to the Institute of Medicine, women should consume at least twenty-five grams of fiber daily, while men should aim for at least thirty-one grams. Consuming that much fiber may sound like a daunting task, especially for those who have been eating differently. But before you decide a high-fiber diet is too hard to maintain, read on. There is a long list of health benefits associated with eating high fiber that cannot be ignored. These include weight loss; decreased risk of type 2 diabetes, heart disease, and certain cancers; healthier gut bacteria; increased longevity; and stronger bones. A healthier, longer life seems worth 78 www.sghealthandwellnessmagazine.com
the challenge of changing your diet— even in incremental steps—until you are eating the recommended amount of fiber each day. Thankfully, there are many delicious high-fiber foods available and a wide variety of easy ways to add them to your diet. Here are nine foods you may not have considered that will give you a lot of fiber bang for your buck: 1. Berries Berries are known for being high in antioxidants and low in calories, but did you know that they are also full of fiber? One cup of raspberries or blackberries has nine grams of fiber. Strawberries and blueberries weigh in at nearly four grams of fiber per cup. Eat them alone, sprinkle them on cereal, or add them to smoothies.
2. Beans Lentils, black beans, pinto beans, chickpeas…there are so many varieties of beans, and all contain high amounts of fiber. Your best choices are white beans (nineteen grams of fiber per cup), lentils (sixteen grams of fiber per cup), black beans, and pinto beans (both with 15 grams of fiber per cup). 3. Avocados Known for their healthy fats and the delicious taste, avocados have increased in popularity over the last decade. A half of an avocado contains nine grams of fiber. Holy guacamole!
