"Not only are high-fiber foods filling and nutritious, but their fiber reduces the number of calories your body absorbs from the meal.
A USDA study found that on average, women who double their daily fiber intake from 12 to 24 grams absorb about 90 fewer calories a day from fat
and protein, and men going from 18 to 36 grams of fiber absorb about 130 fewer calories.
Nutritionists recommend at least 20 to 30 grams of fiber daily.
Some good food sources of fiber are:
● Lentils: 1 cup has 15 grams fiber
● Black beans: 1 cup also has 15 grams fiber
● Baked Beans: 1 cup has 10 grams fiber
● Apple with skin: 4.4 grams fiber
● Pear: 1 medium, has 5.1 grams fiber
● Strawberries: 1 cup has 3.3 grams fiber
● Oatmeal: 1 cup has 4 grams fiber
● Bran flakes: 3/4 cup has 5.1 grams fiber
● Peas: 1 cup has 8.8 grams fiber
● Artichoke: 1 medium, has 6.5 grams fiber
● Popcorn (air popped): 3 cups has 3.6 grams fiber
As you can see, legumes, by far, have more fiber than all the rest of the foods.
So eat your fiber and lose some weight!! "
The selected Health Tip is summarized below. An audio clip of the tip as presented by Dr. Leah on
the Chat With Women radio show is available at the end of the tip.
High Fiber Foods - filling, nutritious and they may help you lose a little weight