Artichoke (1 medium) 16 grams Beans, black, kidney, lima (1/2 cup) 5-8 grams Lentils (1/2 cup) 8 grams Chick peas (1/2 cup) 5.3 Grams Pumpkin (1/2 cup) 3.5 grams Peas (1/2 cup) 3.5 Grams Sweet potatoes (1/2 cup) 3.4 grams DV (Daily Value) Children: 10 grams; Adults: 25 grams
Top 10 Fiber-rich Fruits
FRUIT CALORIES GRAMS OF FIBER per 100 calories* Raspberries, 1 c. 60 8 Blackberries, 1 c. 74 7.6 Strawberries, 1 c. 45 3.4 Prunes, 1/2 c., cooked 113 7.0 Papaya, 1 medium 118 5.5 Orange, 1 medium 50 3 Apple, 1 medium 81 3.7 Pears, 1 medium 98 4 Figs, dried, 5 237 8.5 Avocado, […]
What is Fiber?
Grandma always told you that “roughage” was good for you, and now research is proving that fiber in foods is important to health. Fiber is the part of fruits, vegetables, and grains that is neither digested nor absorbed. Why should fiber matter to good nutrition, since it doesn’t provide any calories or nutrients? Fiber helps […]
10 Health Benefits of Fiber
Understanding the many benefits of fiber for the body Fiber is found in foods that come from plants (ie. fruits, vegetables, and grains. The body cannot digest fiber, but it plays an important role in one’s overall health. There are two types of fiber, insoluble and soluble. Insoluble fiber holds water like a sponge, and […]
How Much Fiber do You Need?
To get the full health benefits of dietary fiber, adults should eat 25 to 35 grams of fiber each day. Most Americans eat only around 11 grams. How much fiber does my child (2 years and up) need? Below is The American Academy of Pediatrics daily fiber intake recommendations for children two years and older. […]
Fiber Tips for Kids
The skins of fruits are rich sources of fiber, so don’t peel apples and pears. Cut these fruits up into easy-to-eat wedges, but leave the skins on. Serve your child nectar (which contains pulp) rather than fiberless plain juice. Better yet, serve the whole fruit rather than its juice. A child’s age plus 5 grams […]
Best Fiber Foods
FOOD SERVING SIZE TOTAL FIBER (grams)* AllBran cereal 1/2 cup 10-13 Psyllium husks 2 tbsp. (1 ounce) 16 Wheat bran 1/4 cup 7 High fiber cereals 1 ounce (1/2 cup) 10-14 Flax meal 1/4 cup 8 Apple (with skin) 1 medium 3.5 Oat bran 1/4 cup 4 Prunes 3 medium 3 Kidney beans 1/2 cup […]
Boost Your Daily Fiber
8 Ways to Boost Your Daily Fiber Simply emphasizing grains, fresh fruits and vegetables in your diet will automatically get you enough fiber. A diet that revolves around meat, eggs, and dairy products will not contain enough fiber. Here are nine easy ways to boost your daily fiber: 1. Cut back on refined foods “Enriched […]
Help Fiber Work Better in Your Body
6 Ways to Help Fiber Work Better Getting enough fiber is really quite simple. If you follow the recommendations of the “Food Guide Wheel” and include the amounts of healthy grains, fruits, vegetables, and legumes it suggests, you will automatically get enough fiber in your diet. Here are some additional tips to help fiber work […]
Can You Help Your Kids Grow Taller? – 5-Step Action Plan
Kids are often passionate, and sensitive, about how “tall” they are. I remember each of our kids getting excited with each incremental pencil mark up our kitchen wall. While it is true that a person’s height is primarily determined by genetics (i.e., the height of their parents), the new sciences of nutrigenetics and epigenetics reveal […]
Dr. Bill’s Top 5 Healthy Back-to-School Tips
As we jump back into another school year, it’s easy to feel overwhelmed – “How am I going to handle the new schedule?” “How am I going to keep my child healthy?” “How can I make sure my kids are getting proper nutrition to help them learn?” Start by focusing on these five areas: […]
How to Stop Your Child’s Cravings for Junk Carbs
5 Ways to Stop Your Child’s Cravings for Junk Carbs My nine-year-old has consistent cravings for junk carbs, particularly unhealthy treats and anything sugary. She is also on the heavier side. How can I guide her toward more balance without creating unhealthy body/food issues? Most of us moms, including myself, have struggled with keeping our […]