Estimating the Fiber in Foods: Quick Fiber Check
The Quick Fiber Check is a handy little tool. Using its simple scoring concept, which takes only a minute or two to learn, you'll automatically be able to estimate the fiber content of virtually everything in the grocery store.
To check your own meals, write down everything you ate or drank for one full day on a piece of paper. Now, next to each food, jot down its fiber score, using the following guide:
Interpreting Your Quick Fiber Check Score
Less than 20: You need more fiber in your diet. As it is, your appetite will be hard to control, and you may have occasional constipation. Boosting fiber will help tame your appetite and can cut your risk of many health problems.
20–39: You are doing better than most people in Western countries, but as you bring more fiber into your diet, you will find that it makes foods more satisfying and cuts your calorie intake a bit.
40 or more: Congratulations. You have plenty of healthy fiber in your diet. It tames your appetite and helps keep you healthy. Fiber also reduces your risk of cancer, heart disease, diabetes, and digestive problems.
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