What do Pinto Beans and a Bottle Brush have in common?
How can I eat more fiber in my diet?
Eating more fiber usually requires taking slow steps and working up to the goal of 40-50 grams of fiber per day. Why do you want fiber? Insoluble fiber will help to increase bowel regularity. Both types of fiber will help to decrease the amount of insulin released at one time. This helps to control blood sugar. I tell my children that fiber gives their tummy muscles a work-out because it is so beneficial to your intestinal health. It is also helpful in balancing your hormones. Fiber is like the cleaning lady of your intestine. Here is an example of how fiber works in the intestine:*
Legumes and Beans are the champions in the fiber contest. They provide large amounts of fiber along with a good dose of protein. Unlike some of the grains, they can be added to many dishes such as soups and salads. Some people complain that beans and legumes cause gas. When eating beans on a more regular basis, your body will secrete the enzymes necessary to break the fiber down better and they may not cause gas.*
The following is a small list of fiber content in foods to assist you.
Fiber Content of Foods
Goal: 40-50 grams per day of Total Dietary Fiber
| FOOD |
INSOLUBLE FIBER (g) |
SOLUBLE FIBER (g) |
TOTAL DIETARY FIBER (g) |
| Grains | |||
| Raisin bran, 1 cup |
7.2 |
1.2 |
8.4 |
| Shredded wheat, 1cup |
4.5 |
0.7 |
5.2 |
| Barley, cooked, 1/2 cup |
3.3 |
0.9 |
4.2 |
| Wheat germ, 3 tbsp |
3.2 |
0.7 |
3.9 |
| Wholegrain bread, 1 slice |
2.8 |
0.1 |
2.9 |
| Millet, cooked, 1/2 cup |
2.7 |
0.6 |
3.3 |
| Bulgur, cooked, 1/2 cup |
2.4 |
0.5 |
2.9 |
| Popcorn, 3 cups |
2.3 |
0 |
2.3 |
| Flaxseeds, 1 tbsp |
2.2 |
1.1 |
3.3 |
| Oatmeal, 1 cup |
2.0 |
1.8 |
3.8 |
| Rye bread, 1 slice |
1.9 |
0.8 |
2.7 |
| Rolled oats, cooked, 3/4 cup |
1.7 |
1.3 |
3 |
| Oat flakes, 1 cup |
1.6 |
1.5 |
3.1 |
| Whole wheat bread, 1 slice |
1.6 |
0.3 |
1.9 |
| Pumpernickel bread, 1 slice |
1.5 |
1.2 |
1.7 |
| Graham crackers, 2 |
1.4 |
0 |
1.4 |
| Whole wheat, 1 slice |
1.2 |
0.3 |
1.5 |
| Rye bread, 1 slice |
1.0 |
0.8 |
1.8 |
| Pita, wheat, 7” |
3.7 |
0.7 |
4.4 |
| White bread, 1 slice |
0.3 |
0.3 |
0.6 |
| Vegetables | |||
| Lentils, cooked, 1/2 cup |
7 |
1 |
8 |
| Pinto beans, cooked, 1/2 cup |
5.5 |
1.9 |
7.4 |
| Beet root |
5.4 |
2.4 |
7.8 |
| Chick peas, cooked, 1/2 cup |
4.9 |
1.3 |
6.2 |
| Parsnips, cooked, 1 cup |
4.0 |
0.4 |
4.4 |
| White beans, cooked, 1/2 cup |
3.8 |
0.4 |
4.2 |
| Black beans, cooked, 1/2 cup |
3.7 |
2.4 |
6.1 |
| Spinach, cooked, 100g |
3.5 |
0.6 |
4.1 |
| Green peas, cooked, 2/3 cup |
3.3 |
0.6 |
3.9 |
| Sweet potatoes, 1/2 cup |
2.4 |
1.4 |
3.8 |
| Potato with skin, medium |
1.7 |
1.2 |
2.9 |
| Zucchini, cooked, 1/2 cup |
1.4 |
1.1 |
2.5 |
| Squash, summer, cooked, 1/2 cup |
1.2 |
1.1 |
2.3 |
| Lima beans, cooked, 1/2 cup |
1.2 |
0.2 |
1.4 |
| Cabbage, green, cooked, 1/2 cup |
1.0 |
0.8 |
1.8 |
| Fruits | |||
| Apple, medium |
4.2 |
1.5 |
5.7 |
| Raspberries, 1/2 cup |
3.8 |
0.4 |
4.2 |
| Figs, 3 small |
3.0 |
2.3 |
5.3 |
| Kiwi, large |
2.4 |
0.7 |
3.1 |
| Mango, medium |
2.2 |
1.5 |
3.7 |
| Banana, 7 inch |
2.1 |
0.7 |
2.8 |
| Pear, 1 small |
1.8 |
1.1 |
2.9 |
| Strawberries, 3/4 cup |
1.5 |
0.9 |
2.4 |
| Nuts | |||
| Almonds, 20g |
2 |
0.2 |
2.2 |
| Sunflower seeds, 1/4 cup |
3.0 |
*RESULTS MAY VARY DEPENDING UPON STARTING POINT, GOALS, AND EFFORT. THE STATEMENTS ON THIS SITE HAVE NOT BEEN EVALUATED BY THE FDA. THE INFORMATION ON THIS WEBSITE ARE NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.