Fiber Facts
Fiber is indigestible carbohydrate.
- It is not digested or absorbed.
- It binds to substances (cholesterol-containing bile salts, potential toxins, cancer-causing agents, etc.) which might otherwise be absorbed and promote disease.
- Increases the bulk of intestinal contents and promote digestive regularity.
- Recommendation is 25-35 grams per day.
| Sources of Soluble Fiber
Mechanism – Binds with cholesterol containing bile acids in the gut preventing reabsorption and decreasing blood cholesterol. Fiber also delays glucose absorption and gastric emptying time.
|
| Food | Serving Size | Grams of Fiber |
| Kidney beans | 1/2 cup | 7.3 |
| Dried peas | 1/2 cup | 3.6 |
| Apple | 1 medium | 3.5 |
| Oatmeal | 1/2 cup | 3.0 |
| Strawberries | 1 cup | 3.0 |
| Orange | 1 medium | 2.6 |
| Potato | 1 medium | 2.5 |
| Carrots | 1/2 cup | 2.3 |
| Cabbage | 1/2 cup | 1.4 |
| Cauliflower | 1/2 cup | 1.1 |
| Sources of Insoluble Fiber
Mechanism – Absorbs water, increases stool volume and decreases transit time (can help with constipation), dilutes concentration of bile acids.
|
| Food | Serving Size | Grams of Fiber |
| All Bran cereal | 1/2 cup | 10.0 |
| Whole wheat spaghetti | 1 cup | 3.9 |
| Corn | 1/2 cup | 2.9 |
| Popcorn | 1 cup | 2.5 |
| Brussels sprouts | 1/2 cup | 2.3 |
| Broccoli | 1/2 cup | 2.2 |
| Green beans | 1/2 cup | 1.6 |
| Whole wheat bread | 1 slice | 1.4 |
| Mustard greens | 1/2 cup | 1.4 |