October 27, 2020 5 min read
What is dietary fiber?
Dietary fiber consists of the edible parts of plants that are resistant to digestion and absorption in the body. It can be found in whole grains, fruits, vegetables, legumes, and nuts. Depending on its solubility in water, dietary fiber is commonly classified as either insoluble or soluble.
How much fiber do you need?
Dietary fiber is believed to be a key component of a healthy diet, as recommended by several nutritional guidelines. The recommended dietary intake depends on gender and age.
Gender |
Age |
Daily Fiber Recommendations |
Men |
50 years and younger |
38 grams |
51 years and older |
30 grams |
|
Women |
50 years and younger |
25 grams |
51 years and older |
21 grams |
Select the right fiber for your health
Select the right foods
SOLUBLE FIBER |
||
Food |
Serving Size |
Grams of Soluble Fiber |
Oatmeal (cooked) |
1 cup |
4 |
Mango |
1 small |
3.4 |
Asparagus (cooked) |
1 cup |
3.4 |
Barley (cooked) |
1/2 cup |
3.3 |
Figs (dried) |
3 |
2.8 |
Black beans |
½ cup |
2.4 |
Kidney beans (light red) |
½ cup |
2 |
Brussels sprouts |
½ cup |
2 |
Apricots (fresh) |
4 |
1.8 |
Orange |
1 small |
1.8 |
Pumpernickel bread |
1 slice |
1.2 |
Flaxseed (ground) |
1 tablespoon |
1.1 |
Apple (with skin) |
1 medium |
1.0 |
Apple (without skin) |
1 medium |
0.7 |
INSOLUBLE FIBER |
||
Food |
Serving Size |
Grams of Insoluble Fiber |
Wheat bran |
½ cup |
11.3 |
Kidney beans (light red) |
½ cup |
5.9 |
Black beans |
½ cup |
3.7 |
Pear (fresh with skin) |
1 large |
3.6 |
Okra |
½ cup |
3.1 |
Green peas |
½ cup |
3 |
Apple (with skin) |
1 medium |
2.7 |
Raspberries |
1 cup |
2.4 |
Flaxseed (ground) |
1 tablespoon |
2.2 |
Asparagus (cooked) |
1 cup |
3.2 |
Barley (cooked) |
½ cup |
2.2 |
Sweet potato (without skin) |
½ cup |
2.2 |
Whole wheat pasta (cooked) |
½ cup |
2.1 |
Apple (without skin) |
1 medium |
1.7 |
Banana |
1 small |
1.6 |
Tips for adding dietary fiber to your diet
Fiber supplements to consider
Getting enough of the right kinds of fiber on a daily basis is critical to your overall health. Making sure to consume a balance of insoluble and soluble fiber will keep your body and mind functioning at their highest levels. Thankfully, there is an abundance of natural food sources available to help!
References
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