Fill Up Not OUT With Fiber!

Fiber Regulates Your Digestive System

fiber in fruit

Fiber is the indigestible carbohydrate found in the cell walls of plant foods. Fiber isn't an essential nutrient but, a high-fiber diet keeps your digestive system running smoothly.

A High Fiber Diet can help you lose weight and may lower your risk of heart disease.

How much fiber do you need each day?

There is no official RDA established for fiber. The National Academy of Sciences' Institute of Medicine, which provides national dietary guidelines, gives the following daily recommendations for adults: 30 grams for men and 21 grams for women.

The average American "diet" is only providing 5-7 grams of fiber daily, which falls far short of the amount needed to regulate the digestive system.

There are two types of Dietary Fiber

Soluble Fiber

  • dissolves in fluids in the large intestine and forms a gel
  • helps lower cholesterol levels because it binds intestinal bile acids that contain fat and cholesterol, which are removed in the stools instead of being reabsorbed into the bloodstream
  • reduces the symptoms of irritable bowel syndrome and other digestive problems by helping to regulate both constipation and diarrhea
  • slows the absorption of simple sugars, which helps control the rise in blood sugar after eating
  • sources of soluble fiber include legumes (beans), oats, barley, fruit (pectin)

Insoluble Fiber

  • doesn't dissolve in intestinal fluids
  • soaks up water like a sponge, adding bulk and preventing constipation
  • makes it easier for the intestines to move waste matter including potential carcinogens along and out of your system
  • can help prevent diverticulosis (formation of pouches in the large intestine, or colon) and hemorrhoids
  • sources of insoluble fiber include whole grains, wheat bran and some fruits and vegetables

Fiber-Rich Foods Can Help You Lose Weight Or Maintain Weight Loss

fiber in vegetables

These foods tend to be low in calories, take longer to chew and make you feel full faster. High-fiber foods are also naturally rich in vitamins and minerals.

If you want to add more fiber to your diet, do it gradually. Adding too much fiber at once can cause gas, bloating or diarrhea. Be sure to increase your water intake (your weight in pounds divided by TWO - in ounces i.e. If you weigh 150 pounds drink 75 oz. of pure, filtered water) as you increase the amount of fiber you eat.


If you consume the optimum amount of dietary fiber have 2 soft bowel movements per DAY every DAY.

The average American has 3 bowel movements a WEEK. The chances are that you suffer from chronic habit constipation, caused by a lack of adequate dietary fiber in the "foods" you consume.

Chronic habit constipation is NOT a normal condition.

Sitting in the bathroom reading a book, 3 times a week as you strain to move your bowels for an hour or more is NOT normal.

An effective fiber product should contain fiber from many different sources.

List Of High Fiber Foods

Beside each food is the portion size and the amount of fiber in that portion

  • Fruits
  • Apple, with skin 1 large 3.3g
  • Apricots 1 0.7g
  • Banana 1 3.1g
  • Blackberries 1 cup 7.6g
  • Dates 5 3.3g
  • Grapefruit, pink and red 1/2 2.0g
  • Grapefruit, white 1/2 1.3g
  • Melon, cantaloupe 1 cup 1.4g
  • Nectarine 1 2.3g
  • Orange 1 small 3.1g
  • Pear 1 medium 5.1g
  • Pineapple 1 cup 2.2g
  • Plums 1 small 0.9
  • Prunes, dried 5 3.0g
  • Raisins 1 cup 5.4g
  • Strawberries 1 cup 3.3g

  • Vegetables:
  • Beans, baked, canned, plain 1 cup 10.4g
  • Beans, green, cooked 1 cup 4.0g
  • Beets, canned 1 cup 2.9g
  • Cabbage, raw 1 cup 1.6g
  • Cauliflower, raw 1 cup 2.5g
  • Celery, raw 1 cup 1.9g
  • Lentils, cooked 1 cup 15.6g
  • Lettuce, romaine, raw 1 cup 1.2g
  • Lettuce, iceberg, raw 1 cup 0.7g
  • Peas, boiled 1 cup 4.5g
  • Potato, baked, fresh 1/2 potato 2.3g
  • Sweet potato, cooked without skin 1/2 potato 3.9g
  • Tomato, red, ripe 1 tomato 1.5g
  • Winter squash, cooked 1 cup 5.7g

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