Bulking Up on Fiber
What Are the Facts?
How Much Fiber Do I Need?
|Soluble Fiber||Insoluble Fiber|
|Broccoli, cooked||½ cup||1.5||1||0.5|
|Brussels sprouts, cooked||½ cup||4.5||3.0||1.5|
|Carrots, cooked||½ cup||2.5||1||1.4|
|Artichoke, fresh||½ cup||4||3||1|
|Citrus fruit (orange, grapefruit)||1 medium||2-3||1||1-2|
|Black beans, cooked||½ cup||5.5||2||3.5|
|Kidney beans, cooked||½ cup||6||3||3|
|Lima beans, cooked||½ cup||6.5||3.5||3|
|Navy beans, cooked||½ cup||6||2||4|
|Northern beans, cooked||½ cup||5.5||5||0.5|
|Pinto beans, cooked||½ cup||7||2||5|
|Lentils, cooked||½ cup||8||1||7|
|Peas, cooked||½ cup||6||1||5|
|Whole grain cereals|
|All Bran cereal||1/3 cup||8||0.7||7.3|
|Oatmeal, cooked||½ cup||2||1||1|
|Oat bran||½ cup||3||2||1|
|Shredded wheat||2/3 cup||3||0.3||2.7|
|Wheat germ||2/3 cup||8||1||7|
|Pearl barley, cooked||½ cup||5||2||3|
|Brown rice||½ cup||4||0.5||3.5|
|Psyllium seeds||1 tablespoon||6||5||1|
How Do I Increase the Amount of Fiber in My Diet?
- Try a whole grain cereal that contains at least 5 grams of fiber per serving. Slice a banana on top, or add some raisins or berries to increase the fiber even more.
- Sprinkle a few teaspoons of wheat germ, ground psyllium, or ground flaxseed on your food.
- Try eating some vegetables raw. Cooking can break down some of the fiber content. If you do cook vegetables, steam them lightly, so they are tender but still firm.
- Leave the skin on fruits and vegetables. Just make sure you rinse them well with warm water to remove any dirt or bacteria.
- Eat the whole fruit or vegetable instead of drinking the juice made from it. Juice does not contain the skin or membrane of the fruit or vegetable, and therefore its fiber content is substantially reduced.
- Try adding whole, unprocessed grain to your diet. Substitute brown rice for white rice. Or opt for whole wheat bread or pasta.
- Add beans to your soups, salads, and stews. Throw some beans on top of a salad or add lentils to soup while cooking.
- Snack on fresh and dried fruit. Chomp some raisins or dried apricots in the afternoon, instead of a bag of potato chips or pretzels.
Choose My Plate—US Department of Agriculture http://www.choosemyplate.gov
Eat Right—Academy of Nutrition and Dietetics http://www.eatright.org
Dietitians of Canada http://www.dietitians.ca
Health Canada Food and Nutrition http://www.hc-sc.gc.ca
Dietary guidelines for Americans 2010. US Department of Health and Human Services website. Available at: http://www.health.gov/dietaryguidelines/dga2010/DietaryGuidelines2010.pdf. Accessed January 14, 2015.
Dietary interventions for cardiovascular disease prevention. EBSCO DynaMed website. Available at: http://www.ebscohost.com/dynamed. Updated January 6, 2015. Accessed January 14, 2015.
Eat 3 or more whole grain foods every day. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/Eat-3-or-More-Whole-Grain-Foods-Every-Day%5FUCM%5F320264%5FArticle.jsp. Updated February 24, 2014. Accessed January 14, 2015.
Fiber. Academy of Nutrition and Dietetics website. Available at: http://www.eatright.org/Public/content.aspx?id=6796&terms=fiber. Updated January 2013. Accessed January 14, 2015.
Shamliyan T, Jacobs D, et al. Are your patients with risk of CVD getting the viscous soluble fiber they need? J Fam Prac. 2006;9:761-769.
3/28/2011 DynaMed's Systematic Literature Surveillance http://www.ebscohost.com/dynamed: Park Y, Subar AF, et al. Dietary fiber intake and mortality in the NIH-AARP diet and health study. Arch Intern Med. 2011;171(12):1061-1068.
Whole grains and fiber. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber%5FUCM%5F303249%5FArticle.jsp. Updated January 7, 2015. Accessed January 14, 2015.
- Reviewer: Michael Woods, MD
- Review Date: 01/2015 -
- Update Date: 01/14/2015 -