Fiber Basics

What: Fiber is the portion of plants that cannot be digested by the human gastrointestinal tract

Where: Soluble fiber is found in oat bran, barley, nuts, beans, lentils, some fruits and vegetables and supplements such as psyllium: it attracts water and slows digestion. Insoluble fiber is found in wheat bran, vegetables and whole grains. It adds bulk to the stool and helps food pass more quickly through the intestines.

When: Men should consume 30-38 gm of fiber per day and Women should consume 21-25 gm fiber/day

Why: Eating fiber slows digestion, keeps you full, helps regulate bowel movements and decreases the risk of colon cancer, heart disease, stroke and Type II diabetes

How: Fiber is found in various amounts in legumes/beans, fruits, vegetables, whole grains, and nuts. See the chart below:

My top ten high fiber foods:

1. Avocado (10 gm in 1 cup): both types of fiber

2. Beans: see above: soluble fiber

3. Chia seeds (10 gm in 1 oz): soluble fiber

4. Almonds; see above: both types

5. Coconut: 36 gm in 1 coconut, 1 cup of shredded coconut has 7 gm of fiber: insoluble fiber

6. Artichoke: 1 medium artichoke has 7 gm of fiber: insoluble fiber

7. Prunes: see above: both types of fiber

8. Quinoa: (5 gm in 1 cup): mostly insoluble fiber

9. Rasberries: (8 gm in 1 cup): soluble fiber

10. Broccoli: (5 gm in 1 cup): both types of fiber

References:

Colditz, G.A. (2019). Healthy diet in adults. In L. Kunins, (Ed.), UpToDate. Available from https://www.uptodate.com/contents/healthy-diet-in-adults?search=fiber&sectionRank=1&usage_type=default&anchor=H949890&source=machineLearning&selectedTitle=3~150&display_rank=3#H949890