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Fiber Facts

Fiber is indigestible carbohydrate.

  • It is not digested or absorbed.

  • It binds to substances (cholesterol-containing bile salts, potential toxins, cancer-causing agents, etc.) which might otherwise be absorbed and promote disease.

  • Increases the bulk of intestinal contents and promote digestive regularity.

  • Recommendation is 25-35 grams per day.

Sources of Soluble Fiber

Mechanism - Binds with cholesterol containing bile acids in the gut preventing reabsorption and decreasing blood cholesterol.  Fiber also delays glucose absorption and gastric emptying time. 

 

Food Serving Size Grams of Fiber
Kidney beans 1/2 cup 7.3
Dried peas 1/2 cup  3.6
 Apple 1 medium 3.5
Oatmeal 1/2 cup 3.0
Strawberries 1 cup 3.0
Orange 1 medium 2.6
Potato 1 medium 2.5
Carrots 1/2 cup 2.3
Cabbage 1/2 cup 1.4
Cauliflower 1/2 cup 1.1

 

 

 

Sources of Insoluble Fiber

Mechanism - Absorbs water, increases stool volume and decreases transit time (can help with constipation), dilutes concentration of bile acids.

 

Food Serving Size Grams of Fiber
 All Bran cereal  1/2 cup 10.0
Whole wheat spaghetti 1 cup   3.9
Corn 1/2 cup 2.9 
Popcorn 1 cup 2.5
Brussels sprouts 1/2 cup 2.3
Broccoli 1/2 cup 2.2
Green beans 1/2 cup 1.6
Whole wheat bread 1 slice 1.4
Mustard greens 1/2 cup 1.4

 

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