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Fiber Every Day

Por Emiliana Faillace, Nutrition Counselor, MyDiet™ Team -

Would you like to look younger? Eat 25 grams of fiber every day! Forget about tasteless lettuce salads and carton-tasting cookies… Read on and find the best tips to get all the fiber you need in a delicious way. 

The current recommended daily intake of fiber, according to the United States Department of Agriculture (USDA), is 25 grams per day or 14 grams per 1,000 calories. The best sources of fiber are  fruits and vegetables, as well as legumes, such as beans, lentils, chickpeas, soy beans and peas. Whole wheat products, like crackers, bread, pasta, rice, tortillas, and other foods like oats, flaxseed, corn, seeds, and some nuts also add fiber to your diet. 

Among the benefits you’ll get if you reach the daily recommended fiber intake are: 

  • If most of the fiber you get comes from fruits and vegetables, you’ll look younger, thanks to the many vitamins, minerals, and antioxidants you’ll be getting.
  • Your digestion process will improve, and you’ll therefore reduce many digestive disorders.
  • You may prevent constipation.
  • You may prevent some types of cancer, such as colon cancer.
  • You’ll help your heart stay healthy, since fiber has beneficial effects on  blood cholesterol levels.
  • You’ll keep your blood sugar within normal values.
  • Since fiber increases satiety (the feeling of “fullness”) and absorbs some of the fat you eat, it will help you lose weight or maintain your current weight. 

Delicious Fiber 

  • Make yourself a yogurt shake with fruits and flaxseed.
  • Add dried fruit or chopped nuts to your oatmeal.
  • Create a high-fiber breakfast by mixing your favorite cereal with All-Bran cereal or oatmeal flakes.
  • Add sunflower  seeds or toasted sesame seeds to your salads.
  • Prepare baked potatoes (with skin), and add some olive oil and spices. Remember to eat the potatoes with their skin.
  • If you’re a white-bread lover, try combining a slice of white bread with a slice of whole wheat bread when making a sandwich.
  • Combine regular pasta with whole-wheat pasta, and add a delicious, low-fat sauce. 


1. Dietary Guidelines for Americans 2005. U.S. Department of Agriculture. (USDA).


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