Fiber

Fiber is the structural part of plant foods which can not be digested by humans. The total fiber of a food consists of two types: soluble fiber and insoluble fiber. INSOLUBLE FIBER Found in vegetables, wheat, and cereal May be beneficial for o Constipation o Prevention of colon cancer and diverticular disease o Slowing the absorption of glucose SOLUBLE FIBER Found in fruits, oats, barley, and legumes May be beneficial for o Lowering cholesterol o Slowing the absorption of glucose A total fiber daily intake of at least 20-30 grams is recommended, with the majority coming from soluble fiber.

Fiber Content of Selected Foods (source USDA) Grains

Bran, Wheat, dry cup Barley, cooled cup Bulgur, cooked cup Spaghetti Noodles, whole wheat 1 cup Wheat Germ, ready-to-eat cup Cracked Wheat, cooked cup Multigrain or Granola Bread 1 slice Rice, Brown, cooked cup Spaghetti Noodles 1 cup Whole Wheat Bread 1 slice White Bread 1 slice Total Fiber (g) 6 4 4 4 4 3 2 2 2 2 1 Total Fiber (g) 8 7 6 6 6 6 Soluble Fiber (g) Trace 1 1 1 1 Trace Trace Trace 1 Trace Trace Soluble Fiber (g) 1 3 3 3 2 1

Legumes and Nuts

Lentils, cooked Lima Beans Beans, baked Kidney Beans Navy Beans Pigeon Peas, cooked cup cup cup cup cup cup

Green Peas, cooked Peanuts, dry roasted Walnuts Filberts, raw

cup cup cup 10 nuts

4 3 2 1 Total Fiber (g) 5 4 4 4 4 3 3 3 2 2 2 2 2 2 1 1 1 1 Total Fiber (g) 4 3 3 3 3 3 2 2 2 2 2 2 1 1 1 1

1 1 Trace Trace Soluble Fiber (g) 3 1 Trace 2 1 1 1 1 1 Trace Trace 1 1 Trace Trace 1 Trace Trace Soluble Fiber (g) 2 1 2 1 1 2 1 1 Trace Trace 1 1 1 1 Trace Trace 1

Fruits
Pear, fresh Apple, fresh Blueberries, fresh Plum, fresh Strawberries, fresh Apricot, fresh Banana, fresh Orange, fresh Apricot, dried Cherries, fresh Dates Peach, fresh Plum, dried Raisins Cantaloupe Grapefruit Grapes, fresh without seeds Pineapples, fresh 1 large 1 medium 1 cup 5 small 1 cup 3 fruits 1 medium 1 medium 5 half 10 fruits 3 fruits 1 medium 3 fruits medium medium medium 20 fruits cup

Vegetables
Parsnips, cooked Carrots, cooked Brussels Sprouts, cooked Potato, baked with skin Spinach, cooked Squash, Winter, cooked Beans, String Cabbage, cooked Cauliflower, cooked Corn, cooked Sweet Potato, cooked Turnip, cooked Broccoli. Cooked Kale, cooked Squash, Summer, cooked Tomato, raw Zucchini, cooked cup cup cup 1 medium cup cup cup cup cup cup medium cup cup cup cup 1 medium cup