SEROVERA®


High Fiber Foods

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Research has shown that fiber may benefit health in several different ways, by alleviating symptoms associated with gastrointestinal disorders and has such possible health benefits as lowering cholesterol levels and losing weight.

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* Do not consume during acute flare-ups

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Fruits, vegetables, whole-grain and fortified foods, beans and legumes are good sources of both soluble and insoluble dietary fiber. Experts recommend including at least five servings of fruits and vegetables and choosing 6 – 11 servings of breads, cereals, rice and pasta each day. And when you increase fiber, always remember to drink more beverages to keep the fiber moving through your digestive tract.

Breakfast

Lunch

For Snacks

Dinner

The above suggested high-fiber diet will provide for a good source and good start. But you can always venture off and be creative:

Putting More Fiber into Your Diet
Amount of Fiber in Some Foods
Fruits
Apple, raw, with skin 1 medium = 3.3 grams
Peach, raw 1 medium = 1.5 grams
Pear, raw 1 medium = 5.1 grams
Tangerine, raw 1 medium = 1.9 grams
Vegetables
Asparagus, fresh, cooked 4 spears = 1.2 grams
Broccoli, fresh, cooked 1/2 cup = 2.6 grams
Brussels sprouts, fresh, cooked 1/2 cup = 2 grams
Cabbage, fresh, cooked 1/2 cup = 1.5 grams
Carrot, fresh, cooked 1/2 cup = 2.3 grams
Cauliflower, fresh, cooked 1/2 cup = 1.7 grams
Romaine lettuce 1 cup = 1.2 grams
Spinach, fresh, cooked 1/2 cup = 2.2 grams
Summer squash, cooked 1 cup = 2.5 grams
Tomato, raw 1 = 1 gram
Winter squash, cooked 1 cup = 5.7 grams
Starchy Vegetables
Baked beans, canned, plain 1/2 cup = 6.3 grams
Kidney beans, fresh, cooked 1/2 cup = 5.7 grams
Lima beans, fresh, cooked 1/2 cup = 6.6 grams
Potato, fresh, cooked 1 = 2.3 grams
Grains
Bread, whole-wheat 1 slice = 1.9 grams
Brown rice, cooked 1 cup = 3.5 grams
Cereal, bran flake 3/4 cup = 5.3 grams
Oatmeal, plain, cooked 3/4 cup = 3 grams
White rice, cooked 1 cup = 0.6 grams