(HealthDay News) -- Fiber -- derived from plant-based foods -- has a number of health benefits including aiding digestion, helping you feel fuller longer and helping to curb overeating, the American Academy of Family Physicians says.
Depending on your age and gender, you should get between 21 grams and 38 grams of fiber daily.
Here are the academy's suggestions for getting more fiber in your diet:
Eat at least 2 cups of fruit and 2 1/2 cups of vegetables each day.
Eat whole-grain bread instead of refined white bread and brown rice instead of white rice.
Read nutrition labels to find out how much dietary fiber is in your food.
Add wheat bran to food such as cooked cereal, applesauce or meatloaf.
Eat 1/2 cup of cooked beans, such as navy, kidney, pinto, black, lima or white beans.
For Blue Cross Blue Shield of Massachusetts members
Find a Doctor & Estimate Costs
Health & Wellness
Attend a Seminar
Request a Call
Manage Your Account
Plans & Products
Forms & Documents
Tools & Support for Educating Employees
Blue Cross Blue Shield of Massachusetts is an Independent Licensee of the Blue Cross and Blue Shield Association.® Registered Marks of the Blue Cross and Blue Shield Association.®´ ®´´ Registered Marks are the property of their respective owners.© 101 Huntington Avenue, Suite 1300, Boston, MA 02199-7611 | 1-800-262-BLUE (2583)
About Blue Cross Blue Shield of Massachusetts
Nondiscrimination and Translation Resources
Blue Cross Blue Shield of Massachusetts is a leading provider of quality health insurance for residents of Massachusetts. Our main goal is to make health care cost-effective by offering health insurance solutions for individuals, families, and large and small businesses at affordable rates.
Our Vision — Making Quality Health Care AffordableOur Promise — To Always Put Our Members First
To learn more about our Massachusetts health plans, please visit our Plans & Products page, where you can compare Massachusetts health insurance plans, buy health plans online, and get Mass health insurance quotes.
Blue Cross Blue Shield of Massachusetts also offers insurance, pharmacy coverage, and Medicare Plans for seniors; life and disability insurance through Indigo Insurance Services (a wholly owned subsidiary); and insurance for individuals aged 18-26 years. Learn more about our other insurance plans and Medicare plans, or contact a sales representative today.