High Fiber diet - Cancer Rounds

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High Fiber diet

Fiber is derived from foods of plant origin. It is also called ‘roughage’. It cannot be broken down by the digestive enzymes and therefore not absorbed by the body as it passes through the stomach and intestine. Fiber is not an essential nutrient, but it does play an important role in preventing many disorders.

Age 50 and younger

Age 51 and older

Men

38 grams

30 grams

Women

25 grams

21 grams

 

A fiber rich diet not only helps in weight management but also has other important functions

  • Early satiety with few calorie

  • Increases inter meal hunger time

  • Improves blood sugar control

  • Decreases blood cholesterol

  • Prevents constipation.

  • Lowers your risk of specific digestive disorder such as hemorrhoids, irritable bowel syndrome and the development of small pouches in your colon (diverticular disease).

FIBRE CONTENT OF COMMON FOOD ITEMS (100g)

HIGH

MEDIUM

LOW

NIL

Wheat

Brown Rice

Refined Foods

Sugar

Bajra

All Vegetables

Processed Foods

Fats / Oils

Maize

All Fruits

Corn flour

Milk

Oats

Coconut dry

All types of meat

Cereal Brans

Sesame (‘til) and

Safflower seeds

White rice

Fish and sea food

Garden cress seeds

Dals (Polished)

Cornflakes

Arrowroot powder

Sprouts

Wheat Flour

Fruit juices

Legumes

Brown/multigrain bread

Soft drinks

Whole pulses

Wheat flakes

Lotus stem

Musseli

Whole spices

Buck wheat

Dry fruits

Need ideas for high-fiber meals and snacks? Try these suggestions: 

  • Start your day with a high-fiber breakfast cereal — 5 or more grams of fiber per serving. Opt for cereals with “bran” or “fiber”. Or add a few tablespoons of unprocessed wheat bran/oat bran to your favorite cereal.

  • You can also use bran products as a crunchy topping for casseroles, salads or cooked vegetable.

  • Eat more whole grains and whole-grain products. Experiment with brown rice, barley, whole-wheat pasta. Adding barley flour, Soya flour and black gram flour to the wheat flour is a good idea to increase the fiber content of the wheat flour.

  • Eat more beans, peas and lentils. Add sprouts to a green salad.

  • Eat fruit at every meal. Apples, oranges, pears, guava, dates and berries etc are good sources of fiber.

  • Make snacks count. Fresh and dried fruit, raw vegetables, and low-fat popcorn and whole-grain crackers are all good choices.

  • Avoid eating Refined or processed foods — such as fruit juice, white bread and pasta, and non-whole-grain cereals which are lower in fiber content. The grain-refining process removes the outer coat (bran) from the grain, which lowers its fiber content. Similarly, removing the skin from fruits and vegetables decreases their fiber content.

Posted by, Shikha
April 2, 2020
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