Fiber

Dietary fiber generally refers to parts of fruits, vegetables, nuts, grains and legumes that cannot be digested by humans. There are two types of fiber: soluble and insoluble.

Soluble: Makes us feel full, helps with digestion, maintains lower blood sugar levels, dissolves in water, and is mainly found in fruits, legumes and oats.

Insoluble: Adds bulk to the diet, helps maintain intestinal health, may help in some cancers, does not dissolve in water and is mainly found in vegetables and the bran layer of grains.

Women should get approximately 25 grams of fiber/day, whereas men should get approximately 38 grams of fiber/day.

A high fiber diet may increase your the need for calcium, zinc, magnesium, phosphorus, selenium, copper, and iron. A low fiber diet may lead to constipation.

Here is the fiber content of select high fiber foods:

Bananas, 3 grams - medium 8" long
• Beans, 6-10 grams - baked beans, black beans, great northern beans, kidney beans, garbanzos, pinto beans, white beans
• Berries, 4-5 grams - blackberries, raspberries
• Bran Cereals, 5-10 grams - All-Bran, Bran Buds, 100% Bran, Raisin Bran
• Bread, 4-7 grams - 2 slices whole wheat, pumpernickel, seven-grain
• Broccoli, 4-5 grams
• Brussels Sprouts, 2 grams
• Carrots, 3-4 grams
• Dried Figs, 10 grams - 3 figs
• Fruit, 4 grams - medium apple, medium pear
• Green Beans, 2 grams - broad beans, pole beans, snap bean
• Greens, 4-6 grams - beet greens, collards, kale, spinach, turnip greens
• Lentils, 6 grams
• Lima Beans - 4-6 grams
• Peas, 7-9 grams - black-eyed peas, green peas
• Potatoes, 4-5 grams - medium baked Idaho or sweet potato
• Sweet Corn, 5 grams

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