There are two types of fiber: soluble, which dissolves in liquid, and insoluble, which doesn\u2019t. Soluble fiber forms a gel and is found in oats, peas, apples, carrots, and psyllium. Insoluble fiber (also called roughage) increases bulk in the stool, making it easier to pass. It\u2019s found in wheat bran, nuts, beans, corn, berries and the peel of apples and pears. <\/p>\n\n\n\n\n\n\n\n
Why do you need dietary fiber?<\/strong><\/h2>\n\n\n\nThere are many reasons to include dietary fiber in your daily diet:<\/p>\n\n\n\n
\n- Normalizes regularity<\/strong> – and lessens your chance of constipation.
<\/li>\n\n\n\n- Supports healthy cholesterol<\/a> levels.<\/strong> – Fiber from beans, oats and bran may help lower \u201cbad\u201d cholesterol levels and provide other heart-health benefits
<\/li>\n\n\n\n- Aids weight <\/a>management.<\/strong> – Since high-fiber foods are more filling, you\u2019re likely to eat less and stay satisfied for longer.
<\/li>\n\n\n\n- Encourages gut health.<\/strong> – A healthy gut ensures your body\u2019s absorbing the nutrients it needs from the food you eat and that there\u2019s a proper balance of good and bad bacteria. Your gut also plays a vital role in keeping your immune system healthy.<\/li>\n<\/ul>\n\n\n\n
What are dietary fiber sources?<\/strong><\/h2>\n\n\n\nIt\u2019s recommended that you eat 28 grams of dietary fiber daily, but only 5% of Americans actually do! The good news is that it\u2019s easy to find tasty food sources.<\/p>\n\n\n\nFood<\/strong><\/td>Serving Size<\/strong><\/td>Dietary Fiber (grams)<\/strong><\/td><\/tr>Split Peas<\/td> 1 cup<\/td> 16<\/td><\/tr> Oats<\/td> 1 cup<\/td> 16<\/td><\/tr> Bran Cereal<\/td> 1\/2 cup<\/td> 9-14<\/td><\/tr> Kidney Beans<\/td> 1 cup<\/td> 11<\/td><\/tr> Avocado<\/td> 1 cup<\/td> 10<\/td><\/tr> Chickpeas (Canned)<\/td> 1\/2 cup<\/td> 8<\/td><\/tr> Lentils<\/td> 1\/2 cup<\/td> 8<\/td><\/tr> Black Beans<\/td> 1\/2 cup<\/td> 7.5<\/td><\/tr> Pear<\/td> 1 medium<\/td> 5<\/td><\/tr> Apples<\/td> 1 medium<\/td> 4.4<\/td><\/tr> Raspberries<\/td> 1\/2 cup<\/td> 4<\/td><\/tr> Almonds<\/td> 1 oz.<\/td> 3.5<\/td><\/tr> Orange \/ Banana<\/td> 1 medium each<\/td> 3<\/td><\/tr> Strawberries<\/td> 1 cup<\/td> 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nTips for Adding More Fiber to Your Day<\/strong><\/h2>\n\n\n\n\n\nFor breakfast, choose a high-fiber breakfast cereal with at least 5 grams of fiber. Make your lunch with whole wheat bread that includes 2-4 grams of fiber per serving. Reach for fresh fruits and vegetables for snacks and eat the skins. Popcorn, a whole grain, is also a good for snacking as long as it is butter-free. For dinner add dried peas, beans and legumes to your main dish and use whole-wheat pasta for those tasty Italian dishes. <\/p>\n\n\n\n
Adding fiber to your diet too quickly can cause bloating, so go slow and be sure to drink enough water (64 ounces\/day). The best way to make sure you\u2019re getting the right amount of fiber is through your everyday diet. If supplementation<\/a> is needed, always speak to your doctor first. <\/p>\n\n\n\nThese statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Individual results may vary.<\/p>\n<\/div>\n\n\n\n
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What are dietary fiber sources?<\/strong><\/h2>\n\n\n\nIt\u2019s recommended that you eat 28 grams of dietary fiber daily, but only 5% of Americans actually do! The good news is that it\u2019s easy to find tasty food sources.<\/p>\n\n\n\nFood<\/strong><\/td>Serving Size<\/strong><\/td>Dietary Fiber (grams)<\/strong><\/td><\/tr>Split Peas<\/td> 1 cup<\/td> 16<\/td><\/tr> Oats<\/td> 1 cup<\/td> 16<\/td><\/tr> Bran Cereal<\/td> 1\/2 cup<\/td> 9-14<\/td><\/tr> Kidney Beans<\/td> 1 cup<\/td> 11<\/td><\/tr> Avocado<\/td> 1 cup<\/td> 10<\/td><\/tr> Chickpeas (Canned)<\/td> 1\/2 cup<\/td> 8<\/td><\/tr> Lentils<\/td> 1\/2 cup<\/td> 8<\/td><\/tr> Black Beans<\/td> 1\/2 cup<\/td> 7.5<\/td><\/tr> Pear<\/td> 1 medium<\/td> 5<\/td><\/tr> Apples<\/td> 1 medium<\/td> 4.4<\/td><\/tr> Raspberries<\/td> 1\/2 cup<\/td> 4<\/td><\/tr> Almonds<\/td> 1 oz.<\/td> 3.5<\/td><\/tr> Orange \/ Banana<\/td> 1 medium each<\/td> 3<\/td><\/tr> Strawberries<\/td> 1 cup<\/td> 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\nTips for Adding More Fiber to Your Day<\/strong><\/h2>\n\n\n\n\n\nFor breakfast, choose a high-fiber breakfast cereal with at least 5 grams of fiber. Make your lunch with whole wheat bread that includes 2-4 grams of fiber per serving. Reach for fresh fruits and vegetables for snacks and eat the skins. Popcorn, a whole grain, is also a good for snacking as long as it is butter-free. For dinner add dried peas, beans and legumes to your main dish and use whole-wheat pasta for those tasty Italian dishes. <\/p>\n\n\n\n
Adding fiber to your diet too quickly can cause bloating, so go slow and be sure to drink enough water (64 ounces\/day). The best way to make sure you\u2019re getting the right amount of fiber is through your everyday diet. If supplementation<\/a> is needed, always speak to your doctor first. <\/p>\n\n\n\nThese statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Individual results may vary.<\/p>\n<\/div>\n\n\n\n
Food<\/strong><\/td>| Serving Size<\/strong><\/td> | Dietary Fiber (grams)<\/strong><\/td><\/tr> | Split Peas<\/td> | 1 cup<\/td> | 16<\/td><\/tr> | Oats<\/td> | 1 cup<\/td> | 16<\/td><\/tr> | Bran Cereal<\/td> | 1\/2 cup<\/td> | 9-14<\/td><\/tr> | Kidney Beans<\/td> | 1 cup<\/td> | 11<\/td><\/tr> | Avocado<\/td> | 1 cup<\/td> | 10<\/td><\/tr> | Chickpeas (Canned)<\/td> | 1\/2 cup<\/td> | 8<\/td><\/tr> | Lentils<\/td> | 1\/2 cup<\/td> | 8<\/td><\/tr> | Black Beans<\/td> | 1\/2 cup<\/td> | 7.5<\/td><\/tr> | Pear<\/td> | 1 medium<\/td> | 5<\/td><\/tr> | Apples<\/td> | 1 medium<\/td> | 4.4<\/td><\/tr> | Raspberries<\/td> | 1\/2 cup<\/td> | 4<\/td><\/tr> | Almonds<\/td> | 1 oz.<\/td> | 3.5<\/td><\/tr> | Orange \/ Banana<\/td> | 1 medium each<\/td> | 3<\/td><\/tr> | Strawberries<\/td> | 1 cup<\/td> | 3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n | Tips for Adding More Fiber to Your Day<\/strong><\/h2>\n\n\n\n\n For breakfast, choose a high-fiber breakfast cereal with at least 5 grams of fiber. Make your lunch with whole wheat bread that includes 2-4 grams of fiber per serving. Reach for fresh fruits and vegetables for snacks and eat the skins. Popcorn, a whole grain, is also a good for snacking as long as it is butter-free. For dinner add dried peas, beans and legumes to your main dish and use whole-wheat pasta for those tasty Italian dishes. <\/p>\n\n\n\n Adding fiber to your diet too quickly can cause bloating, so go slow and be sure to drink enough water (64 ounces\/day). The best way to make sure you\u2019re getting the right amount of fiber is through your everyday diet. If supplementation<\/a> is needed, always speak to your doctor first. <\/p>\n\n\n\n These statements have not been evaluated by the Food & Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Individual results may vary.<\/p>\n<\/div>\n\n\n\n |
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