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Fiber and Fiber Rich Foods


Also called: Bulk, Roughage

Dietary fiber found in fiber rich foods is the kind of substance in plants that you can eat. It is found infruits, vegetables and grains. It is that part of the plant that your body cannot digest. Yet it plays animportant part of a healthy diet by adding bulk to your diet, making you feel fuller faster and in turncontrolling your weight. Fiber and fiber rich foods also help your body digest your food better andprevent constipation.

You can get fiber from whole grains, beans, nuts, fruits and vegetables. You should add fiber to yourdiet slowly. Increasing dietary fiber too quickly can lead to gas, bloating and cramps.


Nutritional Benefits Of Fiber

A diet high in fiber rich food may lower your risk of developing the following disorders:

Hemorrhoids

Irritable bowel syndrome

Development of small pouches in your colon (diverticular disease).


Soluble Fiber

Fiber - particularly soluble fiber can also:

Lower blood cholesterol levels

Slow the absorption of sugar, which for people with diabetes, can help improve blood sugarlevels

May also reduce the risk of developing type 2 diabetes.

May also help with weight loss as high fiber foods generally require more chewing time,

making you feel fuller faster and high-fiber diets also tend to be less "energy dense," whichmeans they have fewer calories for the same quantity of food.

Best Sources of Fiber

How much fiber do we need each day?

According to The National Academy of Sciences' Institute of Medicine adults:

Age 50 and Younger Age 51 and Older

Men 38 grams 30 grams

Women 25 grams 21 grams

Best Sources Of Fiber:

Fiber Rich Foods

If you aren't getting adequate fiber each day from the foods you eat, you may need to boost yourintake. Choosing wholegrain products, raw or cooked fruits and vegetables, and dried beans

and peas.

Best Sources Of Fiber (Fiber Food List)

Food item Fiber content ingrams*

Split peas, cooked, 1 cup 16.3

Red kidney beans, boiled, 1 cup 13.1



Peaches, dried 3 halves 3.2

Orange 1 medium 3.1

Apricots, dried 10 halves 2.6

Raisins 1.5-ounce box 1.6

Grains, cereal & pasta

Spaghetti, whole-wheat 1 cup 6.3

Bran flakes 3/4 cup 5.1

Oatmeal 1 cup 4

Bread, rye 1 slice 1.9

Bread, whole-wheat 1 slice 1.9

Bread, mixed-grain 1 slice 1.7

Bread, cracked-wheat 1 slice 1.4

Legumes, nuts & seeds

Lentils 1 cup 15.6

Black beans 1 cup 15

Lima beans 1 cup 13.2

Baked beans, canned 1 cup 10.4

Almonds 24 nuts 3.3

Pistachio nuts 47 nuts 2.9

Peanuts 28 nuts 2.3

Cashews 18 nuts 0.9

Vegetables

Peas 1 cup 8.8

Artichoke, cooked 1 medium 6.5

Brussels sprouts 1 cup 6.4

Turnip greens, boiled 1 cup 5

Potato, baked with skin 1 medium 4.4

Corn 1 cup 4.2

Popcorn, air-popped 3 cups 3.6

Tomato paste 1/4 cup 3

Carrot 1 medium 2

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