High Fiber Diet
    High Fiber Diet
  
    What is fiber?
    Fiber is a nutrient found in all plants and it is not digested by the body; it just 
    goes through the digestive system, so it helps to clean it out.
    There are two (2) types of fiber 
    •  oluble fiber
    •  nsoluble fiber
    Good reasons to follow a high-fiber diet
    .  Fiber helps prevent constipation.
    2.  Fiber is good for the heart and blood circulation system as it may help lower 
     blood cholesterol.
     .  Fiber helps control blood sugar levels.
    ­.  Fiber can also help with weight control.
    High Fiber Diet
  2
    When you follow a high fiber diet, increase the amount of fiber gradually. It 
    takes a little time for your body to get used to the extra fiber.
    What to look for on food labels regarding fibers?
    Food labels are mar€ed li€e this
    •  Source of Fiber: ‚roduct with at least two (2) grams of fiber per serving.
    •  High Source of Fiber: ‚roduct with at least four (­) grams of fiber per 
     serving.
    Increase fiber in your daily foods, by following the below guidelines:
     igher-fiber grain roducts
    •  tart your day with a higherƒfiber brea€fast cereal. „oo€ for cereals with 
     ‘bran’ or ‘fiber’ or ‘whole’ in the name.
    •  ‡dd some fresh or dried fruits to your cereal, such as strawberries, 
     raspberries, blueberries, raisins and other fruits.
    •  ‡dd one () to two (2) tablespoons of unprocessed wheat bran to brea€fast 
     cereals.
    •  ‡dd bran cereal or unprocessed wheat bran to muffins and panca€es.
    •  witch to whole grain flour; at first, switch half the flour from white to whole 
     wheat as this will help you get used to the difference in taste and te‰ture.
    •  witch to whole grain breads and pastas.