And speaking of moving… let’s talk fiber
Fiber is only found in plant foods. That’s why vegetarians, and especially vegans, often have a high fiber intake – which is a good thing.
Fiber provides many benefits, including cancer prevention, lower rates of heart disease, diabetes and obesity.
There are two types of fiber: soluble and insoluble. It’s best to have both kinds in your diet, but most foods contain both kinds, so it’s easy to do. Fiber type isn’t noted on food labels or recommendations, so just eat from both categories, and you’ll be fine.
- Insoluble fiber * Not readily metabolized in your intestines and does not easily dissolve in water. It increases fecal bulk, and decreases intestinal transit time.
Good sources * all plants, especially vegetables, wheat, wheat bran, rye and rice. - Soluble fiber * Dissolves or swells in water and is readily metabolized in your intestines. Helps lower cholesterol and slow gastric emptying time (makes you feel full longer).
Good sources * beans, fruits, oats, guar gum, locust bean gum.
Most health authorities recommend 25-35 grams of fiber per day as a minimum. The average American eats 14-15 grams/day – and vegetarians get 2-3 times that.
Examples of fiber content (1 serving is generally 1/2 cup)
- 5 grams/serving * beans, pear with skin, raspberries, whole wheat spaghetti, bran cereal
- 3 grams/serving * apple with skin, blueberries, corn, orange, potato with skin, strawberries
- 2 grams/serving * banana, broccoli, mango, mixed veggies, oatmeal, whole-grain bread, peach
Increase your fiber intake slowly, and increase your water intake as well, to avoid constipation.
