Title: Fiber Post by: Jitendra Hy-do-u-no-us? on Sep 01, 2020 02:08 pm A study published in today's Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body's response to insulin just as effectively as a more complicated diet.Feb 17, 2015 https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721 Good sources of fiber Food Serving size Fiber (grams) CEREALS Fiber One ½ cup 14 All-Bran ½ cup 10 Shredded Wheat 1 cup 6 Oatmeal (cooked) 1 cup 4 GRAINS Barley (cooked) 1 cup 9 Brown rice (cooked) 1 cup 4 BAKED GOODS Whole-wheat bread 1 slice 3 Bran muffin 1 2 VEGETABLES Spinach 1 cup cooked 4 Broccoli ½ cup 3 Brussels sprouts ½ cup 2 Carrots 1 medium 2 Green beans ½ cup 2 LEGUMES Kidney beans (cooked) ½ cup 6 Lima beans (cooked) ½ cup 6 Baked beans (canned)* ½ cup 5 FRUIT Pear (with skin) 1 medium 6 Apple (with skin) 1 medium 4 Banana 1 medium 3 DRIED FRUITS Prunes 6 12 Raisins ¼ cup 2 NUTS AND SEEDS Peanuts* 10 1 Popcorn* 1 cup 1 * Choose no-salt or low-salt versions of these foods. |