Fill Up On Fiber

Published December 27th, 2019

Fill Up On Fiber

Fiber is a non-digestible part of plant foods such as grains, fruits, veggies and beans that promotes a variety of health benefits. It fills your stomach and takes a while to digest, which may help you eat less at meals. Consuming adequate fiber may help to lower LDL cholesterol (the bad kind) and may decrease the risk of heart disease, as well as other ailments.

Fiber is available two ways: soluble and insoluble. Soluble dissolves in liquid to make a sort of gel, which “cleans the pipes” and eases digestion. Insoluble fiber is indigestible matter (such as seeds and skins from food) that increases the bulk and promotes regular digestion processes. You want both types in your daily diet.


The average adult needs 25 to 38 grams of fiber a day yet only consumes 15 to 18 grams. To increase your fiber intake, focus on these foods that contain high amounts of fiber:

Grains (per ½ cup)
Bulgur, 4 g
Oatmeal, 7 g
Quinoa, 5 g

Nuts & Seeds (per ounce)
Almonds, 2 g
Chia seeds, 10 g
Flax seeds, 8 g
Peanuts, 2 g

Legumes (per ½ cup)
Black beans, 7 g
Kidney beans, 8 g
Lentils, 8 g

Fruit (per cup)
Avocados, 17 g
Pear, 10 g
Raspberries, 8 g

Vegetables (per cup)
Acorn squash, 10 g
Artichoke, 10 g

Helpful tips:
Pick breads rich in grains, nuts, or dried fruit. Aim for more than 3 grams of fiber per serving.

Read nutrition labels and select cereals that offer more than 5 grams of fiber per serving.

Increase fiber intake gradually (2 to 3 grams per day) as well as water to avoid bloating and other stomach discomfort

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