It is
recommended that the diet include about 20 to 30 grams of fiber a day.
Most of us probably get only 10 to 11 grams a day - only half as much as
we need. Inadequate fiber intake contributes to constipation. Some
medications can make the situation worse.
Insoluble Fiber
Insoluble
fiber doesn't absorb water, it simply adds bulk to your stool. It helps to
sweep everything through. If you put wheat bran in water, the water will
evaporate, but the bran will not have absorbed any water. The more
frequently you eliminate, the less chance of carcinogens or other
undesirable substances being absorbed into the body. This type of fiber
helps to correct or prevent constipation. It also reducing one's risk of
diverticulosis and colon cancer.
Soluble
Fiber
Soluble
fiber is beneficial for lowering blood sugar and cholesterol levels. It
works by absorbing water and forming a gel. Think of what happens when you
put oatmeal or rice in a pan of water. Even without heat, they absorb all
the water and become gel-like. This is what happens in your body. The gel
traps cholesterol and sugar, preventing it from being absorbed from the
intestine.
|
FIBER CONTENT OF SELECTED
FOODS |
| Food |
Serving Size |
Total Fiber (gms) |
Soluble Fiber (gms) |
Insoluble Fiber (gms) |
| Fruits |
| Apple, with skin |
1 medium |
4.2 |
1.6 |
2.6 |
| Banana |
1 medium |
2.3 |
0.7 |
1.6 |
| Orange |
1 medium |
2.5 |
1.6 |
0.9 |
| Pear, Bartlett |
1 medium |
4.0 |
0.8 |
3.2 |
| Prunes, dried |
4 |
3.1 |
1.3 |
1.8 |
| Strawberries |
1 cup |
1.6 |
0.6 |
1.0 |
| Vegetables |
| Beans, green, cooked |
1/2 cup |
2.0 |
0.8 |
1.2 |
| Broccoli, raw |
1/2 cup |
1.5 |
0.1 |
1.4 |
| Brussel Sprouts, Cooked |
1/2 cup |
3.6 |
1.7 |
1.9 |
| Carrot, raw |
1 medium |
2.6 |
1.1 |
1.5 |
| Corn, cooked |
1/2 cup |
4.7 |
0.2 |
4.4 |
| Peas, cooked |
1/2 cup |
4.4 |
1.2 |
3.2 |
| Potato, with skin |
1 medium |
2.4 |
0.6 |
1.8 |
| Sweet potato, peeled |
1 medium |
3.4 |
1.7 |
1.7 |
| Tomato |
1 medium |
1.3 |
0.3 |
1.0 |
| Dried Beans and Peas (cooked) |
| Blackeyed peas |
1/2 cup |
4.1 |
0.5 |
3.6 |
| Garbonza beans |
1/2 cup |
4.0 |
1.2 |
2.8 |
| Kidney beans |
1/2 cup |
8.2 |
3.6 |
4.6 |
| Lentils |
1/2 cup |
4.5 |
0.7 |
3.8 |
| Pinto beans |
1/2 cup |
10.3 |
3.9 |
6.4 |
| Split peas |
1/2 cup |
3.4 |
1.1 |
2.4 |
| Breads/Rice/Pasta |
| Rye bread |
1 slice |
1.6 |
0.7 |
0.9 |
| Sourdough bread |
1 slice |
2.8 |
0.9 |
1.9 |
| Whole wheat bread |
1 slice |
2.2 |
0.5 |
1.7 |
| Brown rice |
1/2 cup |
1.8 |
0.2 |
1.6 |
| Spiral pasta, whole wheat. cooked |
1 cup |
3.7 |
0.7 |
3.0 |
| Nuts and Seeds |
| Almonds |
1/4 cup |
3.9 |
0.4 |
3.5 |
| Peanuts,dry roasted |
1/4 cup |
2.5 |
0.7 |
1.8 |
| Sesame seeds |
1/4 cup |
3.3 |
0.7 |
2.6 |
| Sunflower seeds |
1/4 cup |
2.2 |
0.7 |
1.5 |
| Breakfast Cereal |
| All-Bran with Extra Fiber |
1/2 cup |
15.0 |
1.0 |
14.0 |
| Bran Buds |
1/3 cup |
10.7 |
2.8 |
7.9 |
| Fiber One |
1/2 cup |
13.0 |
1.0 |
12.0 |
| Oatmeal, cooked |
1 cup |
4.0 |
2.4 |
1.6 |
| Shredded Wheat, small biscuits |
1 cup |
4.2 |
0.7 |
3.5 |
| Total Raisin Bran |
1 cup |
6.0 |
0.9 |
5.1 |
|
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