Berries are an excellent source of nutrients, antioxidants and fiber. One cup of raspberries or blackberries boasts 8g of fiber, while the same amount of blueberries contains 4g of fiber. Top a bowl of bran cereal with berries and boost your fiber intake by another 10g - 14g. I like @naturespathorganic
Smart Bran cereal.
Fiber is the indigestible part of carbohydrates in foods such as fruits, vegetables and whole grains. Fiber binds to fat and cholesterol in the intestines, lowering cholesterol levels in the blood, and slows digestion of food to produce energy for longer with more stable blood glucose levels. When fiber reaches the colon, bacteria ferment it and produce short chain fatty acids that create a healthy environment for colon cells and reduce the risk of disease.
Institute of Medicine fiber guidelines:
Adults up to age 50 (women 25g, men 38g)
Adults over age 50 (women 21g, men 30g)
These are the recommended minimum amounts and most adults in the U.S. consume less. Be sure to drink adequate fluids when you increase fiber intake.
#veganuary #fruit #wfpb #wfpbdiet #fiber #coloncancer #coloncleanse #plantbaseddiet #eattherainbow #eatmoreplants #eatmorefruit #berries #blackberries #raspberries #blueberries #nutritiontips #rdapproved #registereddietitian #highfiber