What is Fiber?
 Fiber is the part of plant-based foods that our bodies can't digest.
Why is Fiber Beneficial?
Populations that eat greater amounts of fiber-rich foods are generally healthier.
Fiber helps to keep our bowel movements regular and ward off certain diseases.
- Carcinogens in our intestines bind to it and move through our colon more quickly than they otherwise would, reducing our risk for colon cancer.
- Fiber also helps transport cholesterol out of our body, reducing our risk for heart disease.
- Fiber helps control blood sugar levels which not only stabilize our energy levels but also lowers of risk for diabetes.
Why include Fiber in a Weight Loss Program?
Fiber is important in a weight loss program for many reasons:
- Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer.
- Fiber also moves fat through our digestive system faster so that less of it is absorbed.
How to Increase Your Intake of Fiber
To increase your intake of fiber, eat more whole and natural foods, and fewer processed foods. Some good examples of fiber-rich foods include:
- Legumes (lentils, dry beans and peas)
- Other vegetables
- Fruits
- Brown rice
- Whole grains (wheat, oats, barley)
Special cautions when increasing fiber to your diet: Adding more fiber to your diet will likely help you lose weight and improve your health, but do it gradually. Rapid increases in consumption of fiber may result in gas or diarrhea. And be sure to drink plenty of fluids when adding fiber to your diet. While fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.
|
FRUIT/VEGETABLE
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Apples with skin
|
1 medium
|
5.00
|
|
Apricot
|
3 medium
|
0.98
|
|
Apricots, dried
|
5 pieces
|
2.89
|
|
Banana
|
1 medium
|
3.92
|
|
Blueberries
|
1 cup
|
4.18
|
|
Cantaloupe, cubes
|
1 cup
|
1.28
|
|
Figs, dried
|
2 medium
|
3.74
|
|
Grapefruit
|
1/2 medium
|
6.12
|
|
Orange, navel
|
1 medium
|
3.40
|
|
Peach
|
1 medium
|
2.00
|
|
Peaches, dried
|
3 pieces
|
3.18
|
|
Pear
|
1 medium
|
5.08
|
|
Plum
|
1 medium
|
1.00
|
|
Raisins
|
1.5 oz box
|
1.60
|
|
Raspberries
|
1 cup
|
8.34
|
|
Strawberries
|
1 cup
|
3.98
|
|
Avocado (fruit)
|
1 medium
|
11.84
|
|
Beets, cooked
|
1 cup
|
2.85
|
|
Beet greens
|
1 cup
|
4.20
|
|
Bok choy, cooked
|
1 cup
|
2.76
|
|
Broccoli, cooked
|
1 cup
|
2.30
|
|
Brussels sprouts
|
1 cup
|
2.84
|
|
Cabbage, cooked
|
1 cup
|
4.20
|
|
Carrot
|
1 medium
|
2.00
|
|
Carrot, cooked
|
1 cup
|
5.22
|
|
Cauliflower, cooked
|
1 cup
|
3.43
|
|
Cole slaw
|
1 cup
|
4.00
|
|
Collard greens, cooked
|
1 cup
|
2.58
|
|
Corn, sweet
|
1 cup
|
4.66
|
|
Green beans
|
1 cup
|
3.95
|
|
Celery
|
1 stalk
|
1.02
|
|
Kale, cooked
|
1 cup
|
7.20
|
|
Onions, raw
|
1 cup
|
2.88
|
|
Peas, cooked
|
1 cup
|
8.84
|
|
Peppers, sweet
|
1 cup
|
2.62
|
|
Pop corn, air-popped
|
3 cups
|
3.60
|
|
Potato, baked w/skin
|
1 medium
|
4.80
|
|
Spinach, cooked
|
1 cup
|
4.32
|
|
Summer squash, cooked
|
1 cup
|
2.52
|
|
Sweet potato, cooked
|
1 cup
|
5.94
|
|
Swiss chard, cooked
|
1 cup
|
3.68
|
|
Tomato
|
1 medium
|
1.00
|
|
Winter squash, cooked
|
1 cup
|
5.74
|
|
Zucchini, cooked
|
1 cup
|
2.63
|
|
|
|
|
|
CEREAL, GRAINS, PASTA
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Bran cereal
|
1 cup
|
19.94
|
|
Bread, whole wheat
|
1 slice
|
2.00
|
|
Oats, rolled dry
|
1 cup
|
12.00
|
|
Pasta, whole wheat
|
1 cup
|
6.34
|
|
Rice, dry brown
|
1 cup
|
7.98
|
|
|
|
|
|
BEANS, NUTS, SEEDS
|
AMOUNT
|
TOTAL FIBER (grams)
|
|
Almonds
|
1 oz
|
4.22
|
|
Black beans, cooked
|
1 cup
|
14.92
|
|
Cashews
|
1 oz
|
1.00
|
|
Flax seeds
|
3 tbs
|
6.97
|
|
Garbanzo beans, cooked
|
1 cup
|
5.80
|
|
Kidney beans, cooked
|
1 cup
|
13.33
|
|
Lentils, red cooked
|
1 cup
|
15.64
|
|
Lima beans, cooked
|
1 cup
|
13.16
|
|
Peanuts
|
1 oz
|
2.30
|
|
Pistachio nuts
|
1 oz
|
3.10
|
|
Pumpkin seeds
|
1/4 cup
|
4.12
|
|
Soybeans, cooked
|
1 cup
|
7.62
|
|
Sunflower seeds
|
1/4 cup
|
3.00
|
|
Walnuts
|
1 oz
|
3.08
|
|
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