What is Fiber?
Fiber is the portion
of plant foods that our bodies can’t digest. Two basic types are:
Insoluble fibers,
the kinds usually referred to as “roughage.”
They include the woody or structural parts of plants, such as fruit and vegetable skins and the out
coating (bran) of wheat kernels.
Soluble fibers
are substances that dissolve and
thicken water to form gels. Beans, oatmeal, barley, broccoli, and
citrus fruits all contain soluble fiber, and oat bran is an especially rich
source.
Insoluble fibers
tend to speed the passage of material through the digestive tract, while soluble fibers tend to slow it
down. However, since both forms of
fiber absorb water; they both combat constipation by softening and enlarging
the stool. There is evidence, as well,
that soluble fiber may be helpful in
reducing blood cholesterol levels. Insoluble
fiber is helpful in preventing and treating constipation. High fiber diets may also help control blood
sugar levels.
Beans, such as
cooked kidney, navy, pinto or lima beans; chickpeas (or garbanzo beans)
Bran. Wheat bran is almost entirely
insoluble and is excellent for relieving constipation. Oat bran is also very high in fiber and more
than half of it is soluble.
Fruits. Fruits are excellent sources of insoluble
fiber when eaten with the skin intact.
In addition, the fiber
in apples, peaches, plums, bananas and citrus fruits is more than 50% soluble.
Vegetables. Vegetables contain both soluble
and insoluble fibers and tend to be low in
calories. (like
broccoli, cauliflower, spinach, brussel sprouts, carrots, peppers)
Whole
grains. Such as whole-grain cereals, breads and crackers. Brown rice or wild rice will add fiber
(mostly insoluble) and variety to a meal.
How much fiber is recommended ?
A daily fiber intake of 20-35 grams per day is
recommended. It is recommended that you
take in both soluble and insoluble forms of fiber from a variety of food
sources. You can also increase fiber by
using products such as Metamucil or Fibercon.
Alternative medicine recommendations include natural products like
psyllium seed, flaxseed, senna and cascara.
(See THE NATURAL PHARMACY by
Skye Lininger, D.C., editor, for reference regarding alternative therapies)
Fiber in
Common Foods (grams fiber)
Food Portion
Size Fiber(grams)
Orange 1 medium 2.6
Peach 1 medium 1.9
Broccoli 1 cup cooked 4.0
Brussel Sprouts 4 sprouts 3.4
Carrots 1 med raw 2.3
Caulfilower 1 cup cooked 2.8
Corn ½ cup cooked 3.6
Green peas ½ cup cooked 3.6
Peppers 1 cup raw 1.6
Potato with skin 1 medium 2.5
Spinach 1 cup cooked 4.0
Beans,Lima ½ cup cooked 4.5
Navy ½
cup cooked 6.0
Kidney ½
cup cooked 7.3
Bran flakes ¾ cup 4.0
Oat Bran, raw 1/3 cup 4.9
Oatmeal 2/3 cup cooked 2.7
Shredded wheat 1 biscuit 3.0
Whole wheat bread 1 slice 1.4
1 shredded wheat biscuit 3.0
1 cup skim milk ----
1 banana 2.4
1 slice whole wheat toast 1.4
1 tsp. Margarine ----
Coffee with milk ----
AM snack:
Lunch:
½ cup navy bean soup 4.0
with mustard and light mayo. ----
1 large apple (with skin) 3.5
Afternoon snack:
1 cup mixed fresh fruit 3.3
Dinner:
Broiled chicken ----
½ cup broccoli 2.2
½ cup carrots 2.3
1 cup cooked brown rice 3.3
1 cup fat-free yogurt ----
late night snack:
2 cups air-popped popcorn 2.0 TOTAL FIBER = 32.2 grams