Get More Fiber! - CBS 3 Springfield - WSHM

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Get More Fiber!

It may not be the sexiest nutrient, but fiber could be a lifesaver, according to a National Cancer Institute study.

 

Women who ate more than 26 grams of fiber a day were 22 percent less likely to die from any cause during the nine years of the study than those who ate less than 11 grams. One possible explanation? High-fiber foods help flush out disease-causing "bad" cholesterol, carcinogens, bile acid and hormones, says study author Yikyung Park, Sc.D. Unfortunately, most women don't get enough fiber in their diets, but you can pump up your levels with these easy swaps.  

 

Instead Of              

PRETZELS  ¼ cup has less than 1 g fiber

Choose

ALMONDS  ¼ cup has more than 4 g fiber

 

Instead Of...   

WHITE PASTA  ½ cup has 4 g fiber

Choose

WHOLE-GRAIN PASTA  ½ cup has 10 g fiber

 

Instead Of...   

BANANA  A small one has 3 g fiber

Choose

RASPBERRIES  ½ cup has 4 g fiber

 

Instead Of...   

FRUIT CEREAL BAR  1 bar has 2 g fiber

Choose

OAT AND NUT FIBER BAR  1 bar has 9 g fiber

 

Instead Of...   

MASHED POTATOES  1 cup has 3 g fiber

Choose

BAKED POTATO WITH SKIN  1 large has 7 g fiber

 

Instead Of...   

SLICED CUCUMBERS  ¼ cup has less than 1 g fiber

Choose

SHELLED EDAMAME  ¼ cup has 2 g fiber

 

Instead Of...   

SALTINE CRACKERS  6 crackers have 1 g fiber

Choose

WHOLE-WHEAT CRACKERS  6 crackers have 3 g fiber

 

Instead Of...   

CORN FLAKES  1 cup has 1 g fiber

Choose

RAISIN BRAN  1 cup has 7 g fiber

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