for what purpose should I eat more ...

for what purpose should I eat more fiber?

Eating rationss that are high in fiber can help relieve a certain quantity of problems with constipation, hemorrhoids, diverticulosis, and irritable bowel syndrome Dietary fiber may help lower your cholesterol horizontals It also may help debar heart disease, diabetes, and certain kinds of cancer.

in what way can I get more fiber in my diet?

You might make experiment of the following ideas for increasing fiber in your diet:

* Replace white bread with whole-grain breads and cereals. Eat brown rice instead of white rice. Eat more of the following foods:

Bran muffins

Brown rice

Multiple-grain cereals, dress uped or dry

Oatmeal

100 percent whole-wheat bread

Popcorn

* Eat bran cereal for breakfast. Check package labels for the amounts of dietary fiber in each brand. one cereals have less fiber than you might think.

* Add 11/44 beaker of wheat bran (also called miller's bran) to pabulums such as cooked cereal, applesauce, or meat loaf. You can purchase this in health food stores and many groceries stores.

* Eat give a color toed beans each week.

* Eat at least five servings of fruits and vegetables each day. Fruits and vegetables that are high in fiber include:

Apples Cauliflower

Beans Figs

Berries blooming peas

Broccoli Oranges

Brussels germinates Pears

Carrots Prunes

Start slowly

Many folks notice bloating, cramping, or gas when they start to add fiber to their diet. Making small changes in your diet through the whole extent of a period of time can help obstruct this. Start with one of the changes listed above, then wait several days to a week before making another change. If individual change does not seem to work for you, attempt a different one.

It is important to drink more fluids when you increase the amount of fiber you eat. If you do not already drink more than six glasses of liquid a day, drink at least sum of two units more glasses of water a day when you increase your fiber intake.

COPYRIGHT 2004 American Academy of Family Physicians

COPYRIGHT 2004 Gale Group