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EmailMajor dietary sources of fiber include whole grain cereals, breads, legumes (dried beans), fruits, and vegetables.
Fiber is the indigestible part of the carbohydrate; it does not provide any calories because our digestive tract does not have the enzymes needed to break it down. Fiber falls into two broad categories: soluble and insoluble.
Soluble Fiber:
- May decrease serum (blood) cholesterol levels
- May decrease blood sugar levels
Insoluble Fiber:
- Helps to decrease and prevent constipation
- Helps prevent diverticulitis
- Decreases risk of colon cancer
Be aware that sudden excessive intake of fiber may result in intestinal gas, bloating, and cramps. These reactions will subside once your body adjusts to the increased fiber intake.
| BEST SOURCES OF FIBER | ||
|---|---|---|
| FOOD | AMOUNT | FIBER |
| Pinto beans | 1/2 cup | 10.3 g |
| Kidney beans | 1/2 cup | 8.2 g |
| Corn, cooked | 1/2 cup | 4.7 g |
| Lentils | 1/2 cup | 4.5 g |
| Peas, cooked | 1/2 cup | 4.4 g |
| Apple, with skin | 1 medium | 4.2 g |
| Black-eyed peas | 1/2 cup | 4.1 g |
| Garbanzo beans | 1/2 cup | 4.0 g |
| Pear, 'Bartlett' | 1 medium | 4.0 g |
| Almonds | 1/4 cup | 3.9 g |
| Whole-wheat pasta, cooked | 1 cup | 3.7 g |
| Brussels sprouts, cooked | 1/2 cup | 3.6 g |
| Split peas | 1/2 cup | 3.4 g |
| Sweet potato | 1 medium | 3.4 g |
| Sesame seeds | 1/4 cup | 3.3 g |
| Prunes, dried | 4 | 3.1 g |
| Carrot raw | 1 medium | 2.6 g |
| Orange | 1 medium | 2.5 g |
| Potato, with skin | 1 medium | 2.4 g |
| Banana | 1 medium | 2.3 g |
| Whole-wheat bread | 1 slice | 2.2 g |
| Sunflower seeds | 1/4 cup | 2.2 g |
| Green beans, cooked | 1/2 cup | 2.0 g |
| Brown rice | 1/2 cup | 1.8 g |
–courtesy cyberdiet.com
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