Fiber

The basics:

In layman’s terms, fiber is an indigestible carbohydrate that pushes through our digestive system, absorbing water along the way and easing bowel movements (among things). It is found only in plant foods (fruit, vegetables, grains, legumes) and is categorized as soluble and insoluble.

Soluble fiber gets fermented by bacteria in the intestines, turning it into a gel-like substance. It helps us feel full longer and can be found in oatmeal, oat bran, barley, dried beans and legumes, fruits such as oranges and apples, carrots, psyllium husks.

Insoluble fiber doesn’t change as it passes through the intestine, but increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

The history…

Fiber became a household name back in the1970s when Dr. Denis Burkitt, a man nicknamed the Fiber Man, and his colleagues made "the fiber hypothesis" that states fiber can prevent certain diseases. After much research (mainly in Africa) they proved it to be true – fiber reduces the risk of heart disease, cardiovascular disease, obesity, diabetes and most digestive issues.

For more info on the benefits of Fiber, click here.

How much is enough?

Experts recommend healthy adults eat 20 to 35 grams of dietary fiber per day. You can meet this goal by eating a well-balanced diet containing a variety of foods, such fruits, vegetables, and whole grains. Most “high-fiber” Western diets are chock full of foods like bagels, breads, pasta, etc and often include foods fortified with fiber (artificially added!!). We recommend eating fewer but better quality starchy foods – whole wheat bread, whole grains like quinoa and brown rice, and WHOLE foods like beans/legumes, nuts, fruits and veggies (especially dark leafy greens).

For more details on how much to eat for your age and sex click here.

Below are just a few foods and their fiber content…

• 1/2 cup cooked navy beans - 9.5 g
• 1/2 cup cooked lentils – 7.8 g
• 1/2 cup cooked black beans – 7.5 g
• 1/2 cup dates – 7.1 g
• 1 cup raisin bran cereal – 7 g
• 1/2 cup cooked kidney beans – 6.5 g
• 1/2 cup canned tomato paste – 5.9 g
• 1/2 cup cooked garbanzo beans – 6.2 g
• 1/2 cup frozen red raspberries – 5.5 g
• 1 medium bran muffin – 5 g
• 1/2Asian pear – 5 g
• 1/2 cup cooked artichoke – 4.5 g
• 1/2 cup frozen peas, cooked – 4.4 g
• 1 cup oatmeal – 4 g
• 1/2 cup frozen mixed vegetables, cooked – 4 g
• 1/2 cup raw blackberries – 3.8 g
• 1/2 cup canned pumpkin – 3.5 g
• 1/2 cup cooked whole-wheat spaghetti – 3.4 g
• 24 almonds – 3.3 g
• 1 apple with skin – 3.3 g
• 1/2 cup cooked barley 3 g
• 1 medium orange 3 g
• 1 cup broccoli – 2.4 g
• 1 red sweet pepper – 2.4 g
• 1 nectarine – 2.3 g
• 28 peanuts – 2.3 g
• 1 slice whole grain bread – 2 g
• 15 walnut halves – 2 g

Fiber Meter

Click here for a fun tool if you are really getting serious about knowing exactly how much fiber you are consuming!!