Filling up on fiber

Why such big accent on fiber

Most of the weight-loss programs include fiber rich plans, designed to consume plenty of high-fiber foods, such as whole grains, legumes, and fruits and vegetables.

Why such big accent on fiber?
The high fiber diet can help you normalize blood sugar level, reduce cholesterol boosts bowel function, and keeps you from feeling hungry, which aids in weight loss.

“Fibers play an important role in our health”, says Dr. Arthur Agatston, preventive cardiologist. According to statistics, Americans only eat between 12 and 17 grams per day instead of 25-30 grams per day.

Types of fiber:
–   Soluble which regulates blood sugar by delaying absorption of glucose in your blood stream. It also improves cholesterol by reducing its absorption in the blood stream. Soluble rich fiber foods are oats, nuts, beans and fruit.

Insoluble fibers promote regular stool by adding bulk to it. Insoluble fibers are found in whole grains and vegetables.


Fiber content of some common foods.

FruitsServing sizeTotal fiber (grams)*
Raspberries1 cup8.0
Pear, with skin1 medium5.5
Apple, with skin1 medium4.4
Banana1 medium3.1
Orange1 medium3.1
Strawberries (halves)1 cup3.0
Figs, dried2 medium1.6
Raisins1 ounce (60 raisins)1.0
Grains, cereal and pastaServing sizeTotal fiber (grams)*
Spaghetti, whole-wheat, cooked1 cup6.3
Barley, pearled, cooked1 cup6.0
Bran flakes3/4 cup5.5
Oat bran muffin1 medium5.2
Oatmeal, instant, cooked1 cup4.0
Popcorn, air-popped3 cups3.6
Brown rice, cooked1 cup3.5
Bread, rye1 slice1.9
Bread, whole-wheat1 slice1.9
Legumes, nuts and seedsServing sizeTotal fiber (grams)*
Split peas, boiled1 cup16.3
Lentils, boiled1 cup15.6
Black beans, boiled1 cup15.0
Lima beans, boiled1 cup13.2
Baked beans, vegetarian, canned, cooked1 cup10.4
Almonds1 ounce (23 nuts)3.5
Pistachio nuts1 ounce (49 nuts)2.9
Pecans1 ounce (19 halves)2.7
VegetablesServing sizeTotal fiber (grams)*
Artichoke, boiled1 medium10.3
Green peas, boiled1 cup8.8
Broccoli, boiled1 cup5.1
Turnip greens, boiled1 cup5.0
Brussels sprouts, boiled1 cup4.1
Sweet corn, boiled1 cup3.6
Potato, with skin, baked1 small2.9
Tomato paste, canned1/4 cup2.7
Carrot, raw1 medium1.7

*Fiber content can vary among brands.

Source: USDA National Nutrient Database for Standard Reference, Release 27

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