Valuable Food Fiber Facts

Food fiber is truly valuable for lifelong health. Yet most Americans don’t get enough fiber. Only three in 100 get the recommended amount in their food. Why is this? Basically it’s because most people don’t eat enough whole grains and veggies. Is it hard to boost food fiber to desirable levels? Not if you make it a goal to eat plenty of whole-plant foods. Is it worth doing this? Absolutely!

Fiber is known for improving regularity and gut health. It helps make the immune system stronger, and it helps lower cholesterol and other cardiovascular risk factors. In addition to all this, high-fiber foods are helpful for weight control. They’re low in calories, but they make a person feel comfortably full for hours after a typical meal.

The fiber in food can be either soluble or insoluble. Both are valuable for health. Following are a variety of foods that have fair amounts of total fiber.

Almonds (1/4 cup) — 4 grams fiber
Apple (medium with skin) — 3.7 grams fiber
Banana (medium) — 2.8 grams fiber
Beans, green (1/2 cup) — 2 grams fiber
Beans, baked (1/2 cup)— 6 grams fiber
Broccoli, cooked (1/2 cup) — 2 grams fiber
Whole Wheat Bread (1 slice)— 3 grams fiber
Carrots (1/2 cup cooked)— 2.5 grams fiber
Cauliflower (1/2 cup cooked— 2 grams fiber
Grapefruit (1 medium)— 2.8 grams fiber
Kale (1/2 cup cooked) — 1.3 grams fiber
Lentils (1/2 cup cooked) — 7.5 grams fiber
Mixed nuts & peanuts (1/4 cup)— 3 grams fiber
Mango (1 medium) — 3.7 grams fiber
Oatmeal (1 cup cooked) — 4 grams fiber
Orange (1 medium) — 3.7 grams fiber
Green peas (1/2 cup cooked)— 4 grams fiber
Pear (1 medium) — 4 grams fiber
Potato (Baked without skin) — 2 grams fiber
Quinoa (1/2 cup cooked) — 5 grams fiber
Raisin Bran (1 cup) — 8 grams fiber
Rice, brown (1 cup) — 3.5 grams fiber
Shredded Wheat (1 biscuit) — 2 grams fiber
Spinach (1/2 cup cooked) — 3 grams fiber
Walnuts (1/4 cup) — 1.5 grams fiber
Yams, cooked (1 cup) — 7 grams fiber

Here is a link to a website you can check for the fiber content of many more foods. Next week, I’ll let you know how I routinely get more than enough fiber in my meals.


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