Incorporating high fiber bread into your diet can be a delicious and easy way to get that extra dietary fiber boost that you've been looking for.
The National Academy of Sciences' Institute of Medicine gives us the following recommendations when it comes to fiber:
- Men Age 50 and below: 38 grams
- Men Age 51 and over: 30 grams
- Women Age 50 and below: 25 grams
- Women Age 50 and over: 21 grams
38 grams can be a handful to try to get in your diet each and every day. Adding a fibrous, healthy, whole-grain bread to your diet can really give you that extra push.
For example, one slice (32g) of rye bread provides you with 2 grams of dietary fiber and 83 calories (according to nutritiondata.com).
So by eating 4 slices you're getting a whopping 8 grams of fiber and 332 calories, not too shabby! And remember to put healthy things on that bread!
So what kind of breads should you be looking for?
Look for breads that are whole-grain like rye, whole-wheat and so on.
Look out for breads that contain a lot of:
Most of the breads on the market contain some of those ingredients, if you can't find one without all of them you should try to find one that has the least of them!
Learn to read labels and check ingredients, if there's something in there that you can't even pronounce chances are good that it isn't good for you.
Labels also list the amount of dietary fiber and other nutrients!
I'll leave you with this quote "The whiter the bread, the sooner you're dead!"
Keep that in mind the next time you go shopping, and remember to not overdo it on the bread.
While bread is okay, you don't want to eat too much of it. Keep your diet balanced and make sure you include a lot of organic meats, fish, game, fruits, vegetables, and berries.
If you do that, your body will get all the nutrients it needs.
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