Learn Which Foods are Great to Eat While Taking Iron Supplements

Iron Supplements

Often, iron supplements need to be taken to adjust the iron levels in the body. However, taking iron supplements can cause many unpleasant side effects. These supplements can cause stomach upset, constipation, and intestinal cramping. The side effects can easily be prevented and treated by eating a diet high in fiber. This simple dietary change will ease the unwanted side effects of taking iron supplements. It is recommended men receive 30 to 38 grams of fiber per day. Women should receive between 21 to 25 grams of fiber daily.

High Fiber Foods

Fruits

Many fruits are high in fiber and are great to eat while using iron supplements. The skins of many fruits are packed with fiber, including apples and pears. Raspberries, blueberries, and strawberries are also high in fiber. Eating dried figs and raisins will prevent and relieve the side effects of iron supplements. Bananas and oranges are also high fiber fruits.

Vegetables

Many vegetables are also high in fiber. Eating certain vegetables when they are prepared different ways will determine their fiber content. Eating cooked artichokes, peas, sweet corn, and brussels sprouts are all high in fiber. Boiled broccoli and turnip greens will also work well when using iron supplements. Baked whole potatoes are high in fiber, as well as raw carrots. Tomato paste is another great source for fiber.

Nuts and Seeds

Nuts and seeds are among the best foods to eat to relieve the side effects of iron supplements. Cooked peas, lentils, and black beans are among the highest fiber sources. Cooked lima beans also contain large amounts of fiber. Eating sunflower seeds, pistachio nuts, almonds, and pecans will treat and prevent the sided effects of the supplements.

Grains and Pasta

When using iron supplements, it is best to eat multi grain, rye, or whole wheat bread. All three breads are great sources of fiber. Brown rice and whole wheat spaghetti are great food choices to eat while using iron supplements. Popcorn is a great snack that contains fiber.

Breakfast Foods

Many breakfast foods contain high levels of fiber. When eating breakfast cereals, it is best to eat bran flakes. You can also eat cooked oatmeal to receive high levels of fiber. Oat bran muffins are also great fiber containing breakfast foods.

References:

“High-fiber Foods” June 23, 2009 MayoClinic.com

“List of High Fiber Foods” By Moss Greene BellaOnline

“List of High Fiber Foods” April 13, 2008 Dietary Fiber Food

Photo: “Blueberry Raspberry Mix” September 25, 2009 By Straymuse Stock.xchng