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How to Eat 30 Grams of Fiber a Day

Eating a lot of fiber daily makes for a healthy diet. In fact, eating fiber can help prevent both breast cancer and ovarian cancer, as well as reduce chronic inflammation that can lead to heart disease and strokes. To reap the preventative benefits of fiber, you must eat 30 grams of it daily. Sounds daunting, huh? So I put my diet to the test and tallied up my fiber intake from yesterday and I have to say I was pleased with my results. I thought I would share my food diary with you all to put a friendly face on fiber.

To see what I ate and my final fiber intake, just

Meal Food Fiber
Breakfast Whole wheat English Muffin (Trader Joe's Brand) 5 grams
1/2 pink grape fruit 1 gram
Snack Apple 3 grams
1 serving multi-grain pretzels 3 grams
Lunch 4 oz. baby carrots 2 grams
One cup of cooked kale 2.6 grams
3/4 cup whole wheat penne pasta 5 grams
Dinner Roasted pork loin 0 grams
1 cup roasted yams 5.3 grams
3 ounces roasted pearl onions 1 gram
2 cups chopped romaine 2 grams
1/2 ounce dried cranberries .7 grams
1 ounce chopped walnuts 1.9 grams

I must admit, eating for fiber content was quite a mental challenge; I had to really think about it. You must make every grain product a whole grain product. Plus adding as many fruits and veggies into any meal is certainly helpful. Thank goodness for walnuts, too! I love adding this nut to salads and oatmeal to get some omega-3 fatty acids into my diet and now I know they help increase my daily fiber intake too. I certainly learned that every bit of fiber counts!


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