Fiber is found only in plant foods - fruits, vegetables, whole grains, nuts, seeds, beans and legumes. Experts suggest trying to get 30 to 35 grams of fiber per day. Fruits, vegetables, and whole grains give you anywhere from 2-8 grams of fiber per serving. One cup of beans or legumes give you 10 to 15 grams of fiber.
There are two main types of fiber:
- Insoluble fiber helps move waste through your intestines. It helps give you regular bowel movements and is mostly found in dark leafy vegetables, fruits skins and root vegetable skins, and in seeds and nuts.
- Soluble fiber helps you feel full longer. It lets sugar release and get into your system more slowly. This type of fiber can help lower your cholesterol levels. Of course, lower cholesterol reduces your risk for heart disease. It also helps regulate your blood sugar levels, important to people with diabetes. Soluble fiber can be found in many grains, beans, fruits, and vegetables.
- Lowering cholesterol
- Weight management
- Intestinal health
- Blood sugar control
- Reduced cancer risk
- Beans and other legumes
- Vegetables
- Whole grain cereals, breads, pasta and crackers
- Citrus fruits
- Dried fruit
Tips to Increase Fiber Intake
Breakfast
- Try oatmeal with chopped apples and cinnamon (leave the skins on the apple)
- Have all-bran cereal with fruit and nuts
- Throw some garbanzo beans on your salad
- Have lentil soup
- Cooked veggies with rice or beans
- Use whole wheat pasta in your favorite recipe
- Try orange or grapefruit slices in your salad or yogurt
- Add ground flaxseeds to yogurt, cottage cheese or a smoothie
- Dried plums
- Dried cranberries or cherries w/ yogurt
- Trail mix using whole grain cereal, dried fruit and nuts
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