ACCORDING TO THE ADA, here’s what you need to ingest to get your required aily fiber intake: • 25 grams for women 50 or younger • 21 grams for women older than 50 • 38 grams for men 50 or younger • 30 grams for men older than 50 Fibernomics
The Costco Connection
High-fiber foods can be found in Costco’s
fresh, frozen and canned produce sections.
Fiber bars are another source, as are fiber
supplements sold in the pharmacy area.
source of beta-glucan and contains antioxidants. It also helps keep you full and thereby
regulates appetite,” says Greaves.
Preliminary findings from the University
of Illinois showed that soluble fiber reduces
inflammation associated with obesity-related
diseases and boosts immune function.
Researchers hope that fiber may offset the
effects of obesity on health.
Other research has shown benefits such
as increased bone strength and blood glucose
control from soluble corn fiber and soluble
Different fiber sources
There’s also good news for those who’ve
eschewed fiber’s signature cardboard texture
and taste: You don’t have to get your fiber
from bran flakes alone anymore. Fiber’s grow-
ing reputation for being healthful has led to a
boon in fiber-enhanced food products.
Angela Pirisi is a freelance writer who covers
a variety of health topics.
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YOU KNOW YOU SHOULD be eating more
fiber, but if you’re fresh out of ideas, here are
a few tips from dietitian and ADA spokesperson, Sari Greaves.
• Change your spread. Use hummus
(a spread made from ground chickpeas
and olive oil) as a sandwich spread instead
• Choose whole fruit over juice. Eat
fruit with edible seeds such as kiwi, blueber-
ries, raspberries and figs for even more fiber.
• Load up on legumes. Half a cup of
cooked beans, peas or lentils delivers anywhere from 4. 5 to nearly 10 grams of fiber.
So add legumes to salads, chili, stir-fries, dips
or homemade tacos.
•Plan vegetable-based meals. Add vegetables to sandwiches, pizza and pasta, or
prepare them as a side dish.
•Go from white to wheat flour products.
Make sure the first ingredient on the food
label is 100 percent whole wheat, not
enriched wheat flour. You can also find
whole-grain breads and crackers made
from rye and oats.
• Toss your peeler. Include the fiber-packed skins in mashed potatoes, cucumbers
and fruit, such as apples and pears.—AP
Where to find fiber
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MAY 2011 ;e Costco Connection 49