Your Fiber Guide
Why is fiber important for our health?
Fiber plays a crucial role in our overall health by supporting various aspects of well-
being. It aids in the process of digestion, helps prevent heart disease, lowers the risk of
diabetes, and contributes to maintaining a healthy weight. You can find fiber in a variety
of foods, including fruits, vegetables, whole grains, legumes, and nuts. By incorporating
these fiber-rich foods into your diet, you can easily meet your daily fiber needs while
enjoying a well-balanced and nutritious eating plan. @theycallme_posh
How much fiber should you aim for each day?
For Women: Try to include at least 21 to 25 grams of fiber in your daily diet.
For Men: Shoot for around 30 to 38 grams of fiber daily.
Reality Check: Many Americans typically only get about 10-15 grams of fiber each
day. @theycallme_posh
What Counts: Foods with roughly 3-4 grams of fiber per serving are considered a
"good source" (think cereals, bread, granola bars, etc.).
Take It Slow: If you're working on upping your fiber intake, do it gradually to
avoid any unwanted symptoms like diarrhea or cramps.
Remember, a balanced diet with enough fiber can promote better digestion and
overall health.
Fiber Rich Foods:
Legumes and Beans:
Split Peas: 16.3g per 1 cup cooked.
Lentils: 15.6g per 1 cup cooked.
Black Beans: 15g per 1 cup cooked.
Lima Beans: 13.2g per 1 cup cooked.
Chickpeas: 12.5g per 1 cup cooked.
Navy Beans: 11.6g per 1 cup cooked.
Pinto Beans: 11.6g per 1 cup cooked.
Kidney Beans: 11.3g per 1 cup cooked.
Grains:
Quinoa: 5.2g per 1 cup cooked.
Barley: 6g per 1 cup cooked.
Bulgur: 4.1g per 1 cup cooked.
Oats: 4g per 1 cup cooked
Seeds:
Chia Seeds: 10.6g per 2 tablespoons.
Flaxseeds: 3g per 1 tablespoon.
Pumpkin Seeds: 5g per 1 ounce (about 2 tablespoons).
Nuts:
Almonds: 3.5g per 1 ounce (about 23 almonds).
Pistachios: 2.9g per 1 ounce (about 49 pistachios).
Vegetables (cooked):
Artichoke: 10.3g per 1 medium artichoke.
Brussels Sprouts: 4.1g per 1 cup cooked.
Broccoli: 5.1g per 1 cup cooked.
Carrots: 3.6g per 1 cup cooked.
Sweet Potato: 4g per 1 medium cooked.
Fruits:
Raspberries: 8g per 1 cup.
Blackberries: 7.6g per 1 cup. @theycallme_posh
Pear (with skin): 5.5g per medium pear.
Apple (with skin): 4.4g per medium apple.
Avocado: 9.2g per medium avocado.
Cereals:
Bran Flakes: 7g per 3/4 cup.
All-Bran Cereal: 10.3g per 1/2 cup.
Shredded Wheat Cereal: 6.6g per 2 biscuits.
Breads:
Whole Wheat Bread: around 2g per slice (varies by brand).
Whole Grain Bread: around 2g per slice (varies by brand).
Are there different kinds of fiber, and what's the deal with each?
Absolutely! There are two main types of dietary fiber, each with its own perks:
Soluble Fiber:
Benefits:
o Slows digestion and stomach emptying, promoting a sense of fullness.
o Keeps blood sugar levels stable by helping to regulate blood sugar levels
by preventing rapid spikes.
o Assists in removing cholesterol from the body.
o Encourages softer, bulkier stools, aiding in cases of diarrhea.
o Binds with bile acids. @theycallme_posh
Sources: You'll find it in things like applesauce, oats, lentils, nuts, carrots,
bananas, and more. Pectin, Brussels sprouts, applesauce, oats, lentils, flaxseed,
beans, soybeans, dried peas, barley, rye, nuts, cucumbers, carrots, peeled
potatoes, bananas, mangoes, pears, blueberries, oranges, apricots, onions, and
chicory (added to processed foods).
Types:
o Wheat dextrin (Benefiber).
o Psyllium (Metamucil), which has both soluble and insoluble fiber (useful
for IBS and IBD)
o Inulin
o Methylcellulose (Citrucel), which produces less gas.
Helpful for Disease States/Symptoms: IBD (Crohn’s and Ulcerative Colitis during
diarrhea), constipation, diarrhea, dysbiosis, high cholesterol, diabetes, and
cancer.
Watch out for: Possible gas production.
Insoluble Fiber:
Benefits:
o Adds bulk to stools.
o Helps alleviate constipation.
o Decreases the risk of diverticular disease, hemorrhoids, and colon cancer.
Sources: Plant husks, peels, wheat bran, nuts, corn bran (with skin), cabbage,
green beans, vegetable skins (potatoes), peas, raspberries, zucchini, onions,
whole wheat, brown rice, fruit skins (tomatoes), wheat bran, dark vegetables,
seeds (sesame and pumpkin), carrots, celery, dried fruits, whole grains, and
apples with skin. @theycallme_posh
Watch out for: Might worsen diarrhea.
You can often find both types of fiber in foods like fruits, veggies, and nuts. If you want
to manage your intake, just peel the skin or remove seeds from things like apples – that
way, you keep the soluble fiber and leave the insoluble stuff behind.
