Diet :: How much fiber does one need?

While the American Diabetes Association recommends that people with diabetes type 2 consume about 25 grams of fiber per day, Dr. Anderson, whose research helped establish fiber’s role in controlling diabetes, suggests a higher intake of as much as 50 grams of dietary fiber per day, derived from a variety of foods and high fiber diet.

“Read the nutrition panel to learn the fiber Content of different foods. For example, one half cup of beans provides about 5 grams of fiber per serving,” explains Dr. Anderson. “Garbanzo or well-cooked kidney beans go in a salad nicely. To find high-fiber foods in the grocery store, shop the periphery. That’s where you can find whole-grain food, fresh vegetables, and produce. Consumers shouldn’t buy anything within 20 feet of the cash register.”

If the goal is to lose weight, Dr. Anderson believes that lifestyle modification is the key to long-term success. Increasing physical activity by parking further away and taking the stairs are important first steps.

“Weight loss relates to changing eating behaviors. One of the easiest ways for people to accomplish that is to use meal replacements,” Anderson suggests. “We use meal replacements, such as Slim Fast, in our intensive weight-loss programs. People need to change their eating behavior towards a healthier, lower energy intake. For example, eating two servings of cereal a day–one in the morning and one in the evening with skim milk–is a healthy choice. Second, people need to increase their physical activity. Third, I push for a minimum of five servings of fruits and vegetables a day.”

The Post’s research kitchen has developed high-fiber, delicious dishes to launch your next high-fiber feast.

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