Fiber: The Body's Scrub Brush

July 16, 2024

First Stop Health Coaches

Fiber acts as an internal scrub brush for your body. It comes from the structural part of plants and cannot be digested. There are both soluble and insoluble fibers in all fiber-containing foods. These fibers work differently; but both contribute to your health in the following areas of your body:

 

Lower Intestine

Insoluble fiber, the type of fiber in whole grains, wheat bran, and many vegetables helps prevent hemorrhoids and other bowel problems.

 

Blood sugar

Soluble fiber can help control blood sugar in those with diabetes. This fiber is found in peas and beans (lentils, split peas, pinto beans, kidney beans and lima beans). It is also found in
oats, barley, apples, oranges and carrots.

 

Blood cholesterol

Soluble fiber may lower some people’s cholesterol levels.

 

Waistline

Higher fiber foods are also lower calorie foods. By eating a high fiber, low fat diet, it is possible to lose weight healthfully.

 

How much fiber do you need?

The American Dietetic Association and the National Cancer Institute recommend eating 20-35 grams of fiber per day. This range makes it possible for people of different sizes to find the amount that works best for them. If you decide to add more fiber to your diet, here are some important tips to keep in mind:

  • Gradually add fiber to your diet over several weeks. Your body will adjust more smoothly.
  • Don’t overdo it! A VERY high fiber diet, 50-60 grams per day, can rob your body of valuable vitamins and minerals.
  • Drink more fluids as you add more fiber. Fiber holds water, so to get the best cleansing value from fiber, remember to drink plenty of fluids (at least 8 cups or glasses per day).
  • Choose whole grain breads, cereals, crackers, pasta, etc. instead of white breads or refined cereals and crackers.
  • Try adding 1-2 tablespoons of wheat bran to your breakfast and slowly increase to 1/3 cup per day.
  • Give brown rice or whole-wheat pasta a try.
  • Enjoy whole fruits at mealtime or snacks instead of relying on fruit juices, which lack fiber.
  • If you experience gas or bloating from eating dried beans, try this: when preparing dried beans, soak them in water overnight, discard the soaking water, and cook the beans in fresh water. The soaking water contains some of the carbohydrates that produce gas.
  • At mealtime, include a cooked vegetable and a raw salad.

Fruit


  Serving Size Grams of Fiber   Serving Size Grams of Fiber
Apple (with skin) 1 medium 2-2.5 Banana 1 medium 1.8
Blueberries 1/2 cup 1.7 Cantaloupe 1/4 1.1
Figs (dried) 2 3.5 Grapes 1/2 cup 1
Grapefruit 1/2 1 Kiwi 1 2.6
Kiwi 1 2.6 Orange 1 medium 3.1
Peach (with skin) 1 medium 1.4 Pear (with skin) 1 medium 4.3
Pineapple 1/2 cup 1.2 Prunes 3 1.3
Prunes (dried) 3 1.3 Raisins 1.4 cup 1.9
Strawberries 1 cup 3.9 Watermelon 1 cup .6

 

 

Vegetables (cooked)

 

  Serving Size Grams of Fiber   Serving Size Grams of Fiber
Asparagus 1/2 cup 1.6 Broccoli 1/2 cup 2.5
Brussel sprouts 1/2 cup 3.4 Corn 1/2 cup 3.4
Green beans 1/2 cup 2.1 Onion 1/2 cup 1.5
Potato (baked with skin) 1 medium 3.6 Spinach 1/2 cup 2.5
Sweet potato (baked with skin) 1 medium 3.4 Zucchini 1/2 cup 1.3

 

 

Vegetables (raw)

 

  Serving Size Grams of Fiber   Serving Size Grams of Fiber
Cabbage 1 cup 1.7 Carrots 1 medium 2.3
Cauliflower 1/2 cup 1.3 Celery 1 stalk .6
Cucumber (sliced) 1/2 cup .5 Lettuce (romaine) 1 cup 1
Mushrooms 1/2 cup 1.5 Spanish 1 cup 1.9
Tomato 1 medium 1.6      

 


Legumes (cooked)

  Serving Size Grams of Fiber   Serving Size Grams of Fiber
 Baked beans 1/2 cup 7.0 Black beans 1/2 cup  7.7
 Black-eyed peas  1/2 cup 8.5  Green peas   1/2 cup 3.6 
 Kidney beans  1/2 cup 7.3   Lentils  1/2 cup 6.0 
 Soybeans  1/2 cup 3.0     1/2 cup  

 

 

Breads and Grains

 

  Serving Size Grams of Fiber   Serving Size Grams of Fiber
Bagel 1 1.2 Corn bread 1 slice 1.6
French bread 1 slice .8 Rice - brown 1/2 cup 1.7
Rice - white  1/2 cup 0 Spaghetti 1/2 cup 1.6
White bread 1 slice .5 Whole wheat  1 slice 1.9 - 5.0

 


Snack Foods

 

  Serving Size Grams of Fiber   Serving Size Grams of Fiber
Fig bar cookies 2 1.3 Graham crackers 2 .6
Peanuts (dry roast) 1/4 cup 2.9 Popcorn 1 cup .9
Sunflower seeds 1/4 cup 2.3 Walnuts 1/4 cup 1.4

 

 Breakfast Cereals

 

  Serving Size Grams of Fiber   Serving Size Grams of Fiber
All bran 1/3 cup 8.5 Oatmeal 3/4 cup 1.6
Bran Chex 2/3 cup 4.6 Corn flakes 1 cup .6
Bran flakes 3/4 cup 5.3 Granola 1/4 cup 1 - 3.2
Raisin bran 3/4 cup 4.8 Wheat bran 1/3 cup 11.4
Kashi 1 cup 12      

 

Care you will love.

Originally published Jul 16, 2024 9:17:49 PM.