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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


Tips for Adding Fiber to Your Eating Plan
Foods High In FiberWanting to get some more fiber in your diet? Consider these simple tips:
• Slowly increase the amount of fiber you eat to 25 to 35 grams per day.
• Check the Nutrition Facts labels and try to choose products with at least 3 g dietary fiber per serving.
• Compare food labels of similar foods to find higher fiber choices. On packaged foods, the amount of fiber per serving is listed on the Nutrition Facts label.
• Choose fresh fruit and vegetables (skin on!) instead of juices.
• Have brown or wild rice instead of white rice.
• Eat the skin when having potatoes.
• Enjoy a variety of grains. Good choices include barley, oats, farro, kamut, and quinoa. • • Look for choices with 100% whole wheat, rye, oats, or bran as the first or second ingredient. Popcorn is another good choice (air-popped or lightly buttered)!
• When baking, use whole wheat pastry flour. You can use it to replace some white or all-purpose flour in recipes.
• Enjoy beans more often! Batch cook dried beans and freeze in smaller portions, then add to casseroles, soups/stews, taco meat, pasta salad and salads. Beans also make a great finger food for babies (age appropriate).
• Drink plenty of fluids. Fluid helps your body process fiber without discomfort.


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional

Eat More Fiber
Are you getting enough Fiber, fiber rich foodsThe average American falls very short of the daily fiber recommendation. Women should get at least 25 grams fiber per day, and men should get at least 38 grams. Unfortunately, the average intake is only 16 grams per day!

How do we reverse this trend? Choose more WHOLE foods! There are many natural sources for fiber, including delicious fruits and vegetables (skin on!), nuts and seeds, and 100% whole grains. The fiber in whole grains such as brown rice, barley, quinoa, oats, farrow, kamut, wheat germ/bran, wheat berries etc. help promote regularity. Whereas the fiber in fruits and vegetables generally promotes cardiovascular health by removing cholesterol from the blood.

Start small when increasing the fiber in your diet to give your gut time to adjust to the extra work. Most importantly, increase water as you increase your fiber intake!
(It is important to note the above fiber recommendation is for the average person; high fiber diets are not recommended in certain health conditions).


Blog post provided by:
Katie Foster, RDN, LD
Nutrition Services
Hannibal Regional

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