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  • HOME >> NUTRITION >> WHAT IS FIBER?

      Fiber comes from plant foods. It is the part of plant food that the body cannot digest. Such as the skin of an apple and the dry leaflike outer skin of the vegetable of certain vegetables, fruits and seeds. Experts recommend at least 25 to 30 grams per day. Most Americans are eating only 10 to 15 grams per day.

      Healthy intestines and regular elimination require adequate fiber, mostly from complex carbohydrates. A diet low in fiber can result in constipation, intestinal disorders, varicose veins, obesity, and heart disease.

      The best way to get fiber is through unprocessed high fiber foods, which are low in fat and packed with vitamins and minerals. Below are some good sources of fiber.

    Fiber Sources Portion Grams of Fiber
    Pinto beans, cooked 3/4 cup 13.8
    Kidney beans, cooked 3/4 cup 13.8
    Split-pea soup 10 ounces 10.4
    Whole wheat spaghetti 1 cup 5.9
    Dried figs 3 5.2
    Whole wheat pita bread 1 pocket 4.4
    Pear 1 4.3
    Baked potato with skin 1 medium 4.2
    Raisins 1/2 cup 3.9
    Wheat germ 1/4 cup 3.7
    Brown rice 1 cup 3.2

      If you're thinking of increasing your fiber intake, do it gradually. Increasing your fiber intake can cause diarrhea. Drink lots of water to help carry the bulk through your intestines and eat a variety of high fiber foods.

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