Why Include Fiber in Your Diet?fiber
Eating a diet rich in fiber is known to help control appetite and weight gain. It may even lower the risk of heart disease and type 2 diabetes. The recommended daily intake for fiber is 28 g for a 2,000 calorie diet. With those statistics it is important to design a balanced menu that includes adequate roughage.
How to Boost Your Fiber Intake
Breakfast cereals are convenient and are a great way to boost your fiber intake. Supermarket shelves are lined with cereals boasting of their ingredients, and with descriptions like flakes, twigs and clusters, it sounds more like a botany class than a breakfast cereal. How do you pick the right one? The first step is to read the nutrition label and check to see that the cereal offers a minimum of four grams of fiber per serving.
Flavor is another factor. If you have all the grains but don’t eat them because they taste like chaff, then what’s the sense?
Recommended Cereals
Consumer Reports tested 18 breakfast cereals. The top seven cereals based on fat, sodium, sugars, fiber and of course taste are:
* At 33 cents per serving Kirkland Signature Spiced Pecan (Costco) cereal is at the top of the list for its “flavorful blend of toasted grains, fresh nuts and seeds with big cinnamon-and-nutmeg flavor”.
* The Kashi GoLean Crunchy Fiber Twigs, Soy Protein Grahams and honey puffs satisfies 40% of your daily fiber needs in one serving with a lightly sweetened crunchy texture. Although it costs slightly more per serving, the serving is ¼ cup more and offers three times the fiber and protein than some other cereals.
* Archer Farms (Target) High Fiber with 10 grams of fiber per serving offers a tasty mix of multigrain flakes, granola, soy protein and lots of flavor with every spoonful.
* With raisins, cranberries and almonds and nutty wheat flakes and 7 grams of fiber per serving, Kellogg’s Raisin Bran Extra! comes in at number 4.
* The simple, unsweetened toasted wheat flavor of Post Shredded Wheat Spoon Size Wheat ‘nBran with 8 grams of fiber per serving comes in 5th.
* Rounding out the list is Great Value Raisin Bran and Barbara’s Bakery Ultimate Organic which represent good choice for taste and fiber.
Beefing up the fiber
If you find that your cereal is low in fiber you can top your cereal with fruit, nuts or berries to add more fiber.
When increasing the amount of fiber in your diet begin slowly and gradually. A high fiber diet can cause gas and bloating. Give you body time to get accustomed to the change.
