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Fiber Facts
You've probably heard about the benefits of fiber in relation to heart health - fiber can help you lower cholesterol levels, and it provides lots of vitamins and minerals that our bodies need. But did you know that fiber can help you lose weight?
Fiber comes in two forms:
- Soluble fiber dissolves in water, forming a gel in the intestines. Sources include oatmeal, barley, kidney beans, some fruits and vegetables. This fiber helps to reduce serum cholesterol.
- Insoluble fiber passes through the digestive system, absorbing water and adding bulk to stool. Sources include wheat bran, whole grains, many vegetables and skins of fruit.
Both types of fiber make you feel full, without adding a lot of calories. Fiber-rich foods tend to be low in fat, too.
How much is enough?
You should eat at least 20-35 grams of fiber each day. If you don't eat a lot of fiber now, increase your intake by small amounts and drink plenty of fluids to prevent constipation.
| High fiber foods |
| 4 or more grams of fiber/serving | 2-4 grams fiber/serving |
All-Bran cereal (1/2 cup) - 9.7g
Prunes, stewed (1/2 cup) - 8g
Lentils (1/2 cup) - 7.8g
Flaxseed, ground (2 tbsp.) - 7g
Artichoke (1 med.) - 6.5g
Chick peas, cooked (1/2 cup) - 6.2g
Figs, dried (1/4 cup) - 6g
Kidney beans, cooked - 5.6g
Bran flakes (3/4 cup) - 4.6g
Green peas, cooked (1/2 cup) - 4.4g
Spinach, raw (1 cup) - 4.3g
Pear - 4g
| Soy beans, cooked (1/2 cup) - 3.8g
Carrots, raw (1 cup) - 3.8g
Wheat germ (1/4 cup) - 3.8g
Apple - 3.7g
Popcorn (3 cups) - 3.6g
Potatoes, baked with skin - 3.4g
(without skin - 2.5g)
Almonds (1 oz.) - 3.3g
Strawberries (1 cup) - 3.3g
Prunes, dried (1/4 cup) - 3g
Orange - 3g
Corn, cooked (1/2 cup) - 3g
Broccoli, raw (1 cup) - 2.6g
(cooked, 1/2 cup - 2.2g)
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All high-fiber foods contain a mix of both soluble and insoluble fiber. However, foods with significant sources of soluble fiber are scarce. The following is a list of foods with significant amounts of soluble fiber.
Note: the largest source is oatmeal. | oatmeal | prunes | | carrots | apples | | kidney beans | raspberries | | chickpeas | artichokes | | oat bran | baked beans | | broccoli | great northern beans | | corn | yams | | black-eyed peas | brussels sprouts |
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| Tips for adding fiber to your diet |
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For breakfast: - Eat a high-fiber cereal, like All-Bran, Bran Flakes or Shredded Wheat.
- Add some fruit to your cereal - fresh (banana, peach), frozen (berries without syrup) or dried (raisins, apricots).
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For lunch: - Use 100% whole wheat bread with sandwiches.
- Add kidney beans and chick peas to your salad.
- Make sure you have a vegetable - for example, fresh spinach and tomatoes on your sandwich, or baby carrots to munch on.
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For dinner: - Add spinach, corn, lima beans or Brussel sprouts to your plate.
- Eat the skin of your baked potato.
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For snacks: - Choose raw whole fruits instead of fruit juice.
- Eat a bowl of popcorn, air-popped or popped in canola oil.
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Copyright 2002 Brigham and Women's Hospital |
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