Fibre By Nick Functions of Fibre Regulates digestion

Fibre By: Nick

Functions of Fibre • • • Regulates digestion Helps with weight loss Helps get rid of/prevent constipation Lots of health benefits Adds bulk to your meal, makes you feel full faster

Sources of Fiber • Whole Grains – cereals, breads, pastas, brown rice • Nuts and seeds • Legumes – dried peas, beans, lentils • Fruits • Vegetables • Lots of processed foods have most of their fiber removed, so foods like white breads, white pastas, etc. are a poor source

Top sources 10. Oranges

9. White mushrooms

8. Kidney beans

7. Squash – Baked Winter Hubbard

6. Celery

5. Leafy Greens – Romaine Lettuce

4. Berries – Raspberries

3. Cabbage – Raw Savoy

2. Broccoli and Cauliflower – Raw cauliflower

1. Bran

Recommended daily intake • Adult males 38 grams/day • Adult females 25 grams/day • For children, it is said to be their age plus five. So 14 year olds need 19 grams/day The average adult only intakes about 15 grams/day

How much Fiber am I eating? • • • Fruits raspberries 1 cup = 6 grams of fiber apple 1 = 3 grams tangerine 1 = 2 grams peach 1 = 1 gram • • • • Vegetables acorn squash 3/4 cup = 4 grams brussels sprouts 1/2 cup = 3 grams cabbage 1/2 cup = 2 grams carrot 1 = 2 grams potato, peeled 1 = 2 grams tomato 1 = 2 grams asparagus 1/2 cup = 1 gram broccoli 1/2 cup = 1 gram cauliflower 1/2 cup = 1 gram romaine lettuce 1 cup = 1 gram spinach 1/2 cup = 1 gram zucchini 1 cup = 1 gram • • Starchy Vegetables black-eyed peas 1/2 cup = 4 grams lima beans 1/2 cup = 4 grams kidney beans 1/2 cup = 3 grams Grains brown rice 1 cup = 3 grams oatmeal 2/3 cup = 3 grams whole-wheat cereal 1 cup = 3 grams • whole-wheat bread 1 slice = 2 grams • white rice 1 cup = 1 gram • •