Not exact matches
Bulgur takes less time to cook than even white rice, and easily outweighs rice's nutrition benefits, too (a serving has 50 less calories but 6
more grams of
dietary fiber).
It's lightly sweetened (just right) and has some nutritional value but it has sugar, rice syrup, canola oil and tapioca syrup in it, so there's
more of the bad stuff in it than the good stuff i.e. 34
grams of carbohydrates and 10
grams of sugar compared to only 4
grams of
dietary fiber, 6
grams of protein and 8 % iron in every 1.8 oz.
With only 24 calories per date (248 per 100
gram serving), dates are high in
dietary fiber, carbohydrates, and contain
more potassium than bananas!
One analysis of studies ties
dietary fiber intake of 25
grams a day and
more with lower risk, although this link may vary with the type of breast cancer and type and source of
fiber.
This same serving size is an excellent source of
dietary fiber, providing 9.9
grams —
more than 25 % of the Daily Value for men, and nearly 40 % for women.
If you want to speed things up, increasing
dietary fiber to 25
grams or
more a day is the best method.
As you would imagine, the fresh berries are far
more nutritious than their processed liquid counterparts; a one - cup serving has 7
grams of
dietary fiber, 83 micrograms of folate, and 1.15 milligrams of vitamin E.
Kidney beans can help you get the most bang for your buck in this case as well, since a 100
gram serving offers
more than 25
grams of
dietary fiber.
The recommendation from the American Heart Association for high
fiber diets is 25
grams of
dietary fiber or
more per day.
Acorn squash is loaded with vitamin C to boost the immune system, vitamin A for healthy vision and skin, and has
more than 9
grams of
dietary fiber!
What's
more, they also deliver 4
grams of
dietary fiber — 16 % of the daily value — and absolutely zip in terms of fat.
The most striking effect was found in the case of
dietary fiber where an intake of 24
grams / day or
more was found to provide significant protection.
You don't devour flaming hot Cheetos and Dr. Pepper like it is your job, 25 - 40 % of your diet is not added sugar, and you hopefully eat far
more than 7
grams of
dietary fiber.
One medium mango has only 130 calories,
more than 3
grams of
dietary fiber, and substantial amounts of vitamin C, vitamin A, and even a little bit of calcium.
What's
more shocking is that even though they are low in calories, they deliver an impressive 4
grams of
dietary fiber — which is about 16 % of the daily value — and absolutely zip in terms fat.
Whole grain cereals (Look for those with three
grams of
dietary fiber or
more per serving, including those made from whole wheat, wheat bran, and oats.)
According to health insurance professionals, the U.S. Department of Agriculture
dietary guidelines recommend that older people consume three or
more servings daily of whole - grain foods and 21 to 30
grams of
dietary fiber a day.