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.
|Fruits||Serving size||Total fiber (grams)*|
|Pear, with skin||1 medium||5.5|
|Apple, with skin||1 medium||4.4|
|Strawberries (halves)||1 cup||3.0|
|Figs, dried||2 medium||1.6|
|Raisins||1 ounce (60 raisins)||1.0|
|Grains, cereal and pasta||Serving size||Total fiber (grams)*|
|Spaghetti, whole-wheat, cooked||1 cup||6.3|
|Barley, pearled, cooked||1 cup||6.0|
|Bran flakes||3/4 cup||5.5|
|Oat bran muffin||1 medium||5.2|
|Oatmeal, instant, cooked||1 cup||4.0|
|Popcorn, air-popped||3 cups||3.6|
|Brown rice, cooked||1 cup||3.5|
|Bread, rye||1 slice||1.9|
|Bread, whole-wheat||1 slice||1.9|
|Legumes, nuts and seeds||Serving size||Total fiber (grams)*|
|Split peas, boiled||1 cup||16.3|
|Lentils, boiled||1 cup||15.6|
|Black beans, boiled||1 cup||15.0|
|Lima beans, boiled||1 cup||13.2|
|Baked beans, vegetarian, canned, cooked||1 cup||10.4|
|Almonds||1 ounce (23 nuts)||3.5|
|Pistachio nuts||1 ounce (49 nuts)||2.9|
|Pecans||1 ounce (19 halves)||2.7|
|Vegetables||Serving size||Total fiber (grams)*|
|Artichoke, boiled||1 medium||10.3|
|Green peas, boiled||1 cup||8.8|
|Broccoli, boiled||1 cup||5.1|
|Turnip greens, boiled||1 cup||5.0|
|Brussels sprouts, boiled||1 cup||4.1|
|Sweet corn, boiled||1 cup||3.6|
|Potato, with skin, baked||1 small||2.9|
|Tomato paste, canned||1/4 cup||2.7|
|Carrot, raw||1 medium||1.7|
*Fiber content can vary among brands.
Source: USDA National Nutrient Database for Standard Reference, Release 27