Are you looking to add more fibre to your diet? We think this is a good move because a high-fibre diet helps reduce your risks of obesity, diabetes and heart disease. Not to forget both diabetes and obesity are also risk factors for heart disease.
The Institute of Medicine recommends 21 to 25 grams of fibre a day for women, while 30 to 38 grams a day for men.
We think the following tables are useful for you to kick-start your high-fibre diet plan because these tables illustrate fibre-rich whole food (most of them are more than 3 grams or more fibre). More importantly, these are whole food which can be easily found at the market.
*Rounded to nearest 0.5 gram.
Source: USDA National Nutrient Database for Standard Reference, Legacy Release. Original article: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948 . Accessed on 11 July 2021
NOTE: The tables above serve the purpose for your reference. For the fresh foods, the fibre content can vary depending on the serving size and cooking method. As for the packaged foods, it can vary among brands. Always check the Nutrition Facts label for fibre content!
Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.
No comments:
Post a Comment