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He suggests a multivitamin complex with beta-carotene and A because vitamin A is needed for protein utilization-meaning it aids in tissue repair.
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About half of the total fiber in all of these vegetables is insoluble fiber.Balch also recommends a full regiment of vitamins A, C, E and K. This group includes sweet green peppers, celery and spinach. The group of vegetables with the next highest amount of fiber contains 2 to 4 grams in a 1-cup serving, according to Harvard University. The same serving of broccoli contains 5 grams, while carrots have only slightly less, with 4 grams of fiber. Sweet potatoes and Brussels sprouts both supply 8 grams of total fiber in a 1-cup serving. (Image: Kraivuttinun/iStock/Getty Images) Other Vegetable Options Sweet potatoes have a lot of fiber.
Other types of peas, such as edible-podded snap peas, contain only half the total fiber you'll get from green peas. Peas are also high in insoluble fiber, which accounts for about 70 percent of their total fiber. Like other legumes, such as beans, green peas provide an excellent source of fiber. Green peas are considered vegetables, yet they belong to the legume family. (Image: Joy Prescott/iStock/Getty Images) Green Peas Top the List Peas are high in insoluble fiber. A larger percentage of their total fiber - about 62 to 73 percent - consists of insoluble fiber. Apples, pears and raspberries have an advantage.
The flesh of one orange also supplies 3 grams of fiber.
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You'll get 3 grams of fiber from 1 cup of raspberries, as well as one small apple and one medium-sized peach with their skin still intact. Pears are one of the top fruit sources of fiber, with 6 grams in one large pear. For example, about half of the apple's fiber is lost when you peel away the skin. It's important to eat fruit with the skin because it contains a fair amount of fiber. (Image: Hemera Technologies//Getty Images) Fiber From Fruits Peeling fruit will strip away much of the fiber. You'll get 1 gram of fiber and 4 grams of sugar from each prune you eat, so your total sugar adds up quickly if you eat too many. Just keep in mind that too much sorbitol can cause excess gas. They're good sources of the natural sugar sorbitol, which produces a laxative effect by pulling water into your intestine. Prunes, or dried plums, relieve mild to moderate constipation better than psyllium, which is a common ingredient in laxatives, according to a study published in April 2011 in "Alimentary Pharmacology and Therapeutics." Prunes contain fiber, but they also have another ingredient that prevents constipation. (Image: Uros Petrovic/iStock/Getty Images) Prunes Have More Than Fiber Prunes can help relieve mild to moderate constipation better than psyllium. As insoluble fiber travels through your intestines, it traps water, which increases stool bulk, adds moisture and makes it easier to have a bowel movement. Also be sure to drink at least eight glasses of water daily because it makes the fiber more effective.
When adding fiber to your diet, increase the amount you eat gradually to avoid side effects such as gas and bloating. Women should consume 25 grams of fiber daily, while men need 38 grams. Most people fall significantly short of the recommended daily intake for fiber, according to the Academy of Nutrition and Dietetics.
(Image: Eduard Titov/iStock/Getty Images) Fiber Recommendations Make sure you gradually increase the amount of fiber in your diet to avoid unpleasant side effects. Fiber from fruits and vegetables helps prevent constipation. A healthy way to boost your fiber is to consume 3 to 6 cups of fruits and vegetables daily. Eating an adequate amount of fiber every day can help you prevent and relieve constipation because insoluble fiber keeps waste moving through your large intestine. Lack of dietary fiber is the most common cause of constipation, according to the National Digestive Diseases Information Clearinghouse.