Fiber
Fiber is the part of plant foods that is not digested.
- Fiber from fruits, veggies build good gut bacteria, promote gut health
- Soluble fiber can help remove cholesterol, lower LDL
- Insoluble fiber helps prevent constipation
Health Benefits:
- improves digestion, prevents constipation
- helps achieve healthy weight
- lowers cholesterol
- helps control blood sugar levels
Low intake of Fiber
Symptoms of low Fiber intake
- Bloated, Constipation, Diverticulosis
- Blood sugar fluctuations
- High cholesterol levels
- Low energy
- Nausea, Stomach pain
- Weight gain
Causes of low Fiber intake
- Colon cancer; other cancers
- Diverticulitis
- Heart disease
- Increased risk of diabetes
- Irritable Bowel Syndrome (IBS)
Excess intake of Fiber
Symptoms of excess intake of Fiber
- Bloating, Gas, Abdominal pain
- Diarrhea, Loose stools
- Feeling too full
- Nausea, Stomach cramps
- Reduced blood sugar
- Weight gain/loss
At risk for excess Fiber
- Can improve or worsen IBS, diverticulosis
- Help lower cholesterol
- Help regulate blood sugar
Fiber Content in Foods
Foods High in Fiber
| Food | Serving Size | Fiber |
|---|---|---|
| Passion fruit | 1 cup | 24.5 g |
| Oats, uncooked | 1 cup | 16.5 g |
| Oat bran | 1 cup | 14.5 g |
| Popcorn, popped | 1 cup | 14.4 g |
| Avocado | 1 unit | 13.5 g |
| Bean & ham soup | 1 cup | 11.2 g |
| Granola | 1 cup | 10.9 g |
| Artichoke | 1 medium | 10.3 g |
| Pistachios | 1 cup | 10 g |
| Chia seeds | 1 oz | 9.75 g |
| Navy beans, cooked | 1 cup | 9.5 g |
| Dark chocolate, 70-85% cacao | 3 oz | 9.3 g |
| Beans, yellow, cooked | 1 cup | 9.2 g |
| Coconut, fresh | 1 cup | 9 g |
| Succotash | 1 cup | 8.6 g |
| Chili, with beans | 1 cup | 8.4 g |
| Beans, French | 1 cup | 8.3 g |
| Peas | 1 cup | 8.3 g |
| Raspberries | 1 cup | 8 g |
| Flaxseed | 1 oz | 7.8 g |
| Lentils, cooked | 1 cup | 7.8 g |
| Blackberries | 1 cup | 7.6 g |
| Bean, black | 1 cup | 7.5 g |
| Walnuts | 1 cup | 6.7 g |
| Chickpeas, cooked | 1 cup | 6.2 g |
| Almonds | 1 oz | 6.1 g |
| Tofu, firm | 1 cup | 5.8 g |
| Pear | 1 medium | 5.5 g |
| Kiwi | 1 cup | 5.4 g |
| Quinoa, cooked | 1 cup | 5.2 g |
| Red Delicious apple | 1 medium | 4.9 g |
Foods Low in Fiber
| Food | Serving Size | Fiber |
|---|---|---|
| Turkey, roasted | 1 cup | 0 g |
| Chicken | 1 cup | 0 g |
| White chocolate | 3 oz | 0.2 g |
| Graham cracker | 1 large | 0.4 g |
| Orange juice | 1 cup | 0.5 g |
| White rice | 1 cup | 0.6 g |
| Vegetable soup | 1 cup | 0.7 g |
| Grapes | 1 cup | 0.8 g |
| White bread | 1 slice | 0.8 g |
| Greek vanilla yogurt, nonfat | 5.3 oz | 0.8 g |
| Raisin bread | 1 slice | 1.1 g |
| Shrimp, cooked | 3 oz | 1.3 g |
| Peaches, canned | 1 cup | 1.5 g |
| Applesauce, sweetened | 1 cup | 1.5 g |
| Spaghetti, cooked | 1 cup | 1.7 g |
| Blueberries | 1 cup | 1.8 g |
| Peanut butter, smooth | 2 Tbsp | 1.8 g |
| Egg noodles, cooked | 1 cup | 1.9 g |
| Beans, green, yellow | 1 cup | 2 g |
| Grits, white cornmeal | 1 cup | 2.1 g |
| Pears, canned | 1 cup | 2.2 g |
| Carrots, cooked | 1 cup | 2.3 g |
| Pretzel, soft | 1 large | 2.4 g |
| Coconut water | 1 cup | 2.6 g |
| English muffin | 1 unit | 2.6 g |
| Clam chowder, Manhattan | 1 cup | 2.9 g |
| Banana | 1 medium | 3.1 g |
| Potatoes, mashed | 1 cup | 3.1 g |
| Acai berry drink | 1 cup | 3.2 g |
| Bagel | 1 unit | 4 g |
References
Anti-Inflammatory Diet Do’s and Don’ts. (2022). Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/anti-inflammatory-diet
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Coffman, M. (2018). Daily Amounts of Carbs, Fat, Fiber, Sodium & Protein. SFGate-Healthy Eating/Nutrition. http://healthyeating.sfgate.com/daily-amounts-carbs-fat-fiber-sodium-protein-4230.html
Food Sources of Dietary Fiber: Standard portion, Smaller portion. (n.d.). Dietary Guidelines for Americans, 2020-2025. Retrieved November 6, 2023, from https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
Foods Highest in Fiber. (n.d.). MyFoodData. https://tools.myfooddata.com/nutrient-ranking-tool/fiber/all/highest/household/common+sr+fndds+branded/no
Neil. (218 C.E.). What is a Low-Residue Diet. Facty Health. https://facty.com/lifestyle/wellness/what-is-a-low-residue-diet/10/
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
Rath, L. (2022). Can Increasing Fiber Reduce Inflammation? Arthritis Foundation. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/increasing-fiber
Fiber, total dietary (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1079
Nutrients: Total Dietary Fiber (g). (n.d.). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Total_Dietary_Fiber.pdf
Vaughan, A., Frazer, Z., Hansbro, P., & Yang, I. (2019). COPD and the gut-lung axis: the therapeutic potential of fibre. NIH, National Library of Medicine; Journal of Thoracic Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6831926/
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