The Importance of Fiber Dietary fiber refers to indigestible parts of plant-based foods. Fiber is important for weight management, blood sugar regulation, cholesterol maintenance, and promotes a healthy balance of bacteria (our microbiome).
The goal is to have more than 30g OF FIBER A DAY.
Soluble vs. Insoluble fiber
Soluble fiber is known to decrease blood glucose levels and helps lower cholesterol.
Insoluble fiber helps maintain regularity and prevent constipation.
Foods high in fiber:
Artichokes (1 large) = 4.5g
Avocados (half avg. size= 2.8)
Blueberries (1cup=4g)
Brussel sprouts (¾ cups) =3g
Acorn Squash (1 cup= 10.8)
Pinto Beans (½ cup=8g)
Flaxseeds (1 tbsp=3g)
Split peas (½ cup= 6.7)
Whole wheat pasta (1 cup=5.7g)
Chia seeds (1 tbsp=5.5g)
Pears (1 medium=4g)
Oatmeal ( 1 cup cooked =4g)
Coconut (1 cup unsweetened=13g)
Lentils (1 cup=15.6g)
Peanuts ( ½ cup= 6g)
Apples (1 medium with skin=3.7g)
Figs (3, dried=10.5g)
Prunes ( dried ½ cup=6g)
Blackberries (1 cup= 7.6g)
Pinto Beans (1 cup=14.7)
Kidney beans ( ½ cup =6g)
Black beans (1 cup = 19.4g)
Black eyes peas ( ½ cup=8g)
Chickpeas ( ½ cup=6g)
Broccoli ( ¾ cup= 7g)
Spinach ( ½ cup cooked =7g)
Corn ( 1 med ear=5g)
Rye Flour (1cup=14.4g)
Yams (1 med with skin=6.8g)
Kellogg’s All-Brain (½ cup=10g
For a complete list of foods refer to: http://www.wehealny.org/healthinfo/dietaryfiber/fiberContentChart
Or
https://www.prebiotin.com/resources/fiber-content-of-foods/
High Fiber Low Glycemic Whole Grains
Kasha buckwheat (1cup cooked=9.6g) (No Gluten) • Quinoa (1 cup cooked= 5.2g) (No Gluten) • Bulgar (1 cup cooked=8.2g) • Ezekiel bread 4:9 Flax bread (1 slice = 4g) • Trader Joes Fiber Bread ( 1 slice=6g) • Barley (1 cup=6g)
Foods to avoid ( little or no fiber and high glycemic index) White bread (1slice=.8g) • White rice (1 cup=.6g) Brown rice (1 cup=2.5g) NO BIG DEAL! • Baked goods made white refined flour (1/2cup=1.3g) *If you feel your diet needs more fiber, come by our office and try one of our fiber supplements. We carry Fiber Wise which consists of 12g of Dietary Fiber (10g of soluble fiber and 2g of soluble fiber).
