Fiber Continued
Fiber is divided into soluble and insoluble. Here is a chart and some tips for adding fiber to your diet.
Food- Portion Size-Fiber (grams)-Soluble/Insoluble
banana 1 medium 2.4
orange 1 medium 2.6
peach 1 medium 1.9 fruits with skins half/half
carrots 1/2 cup 2.3 high in soluble
corn 1/2 cup 3.6
green peas 1/2 cup 3.6
potato, with skin 1 medium 2.5 (1/2 the fiber without skin)
beans, cooked: half/half
lima 1/2 cup 4.5
navy 1/2 cup 6.0
kidney 1/2 cup 7.3
bran flakes (cereal) 3/4 cup 4.0
shredded wheat 1 biscuit 3.0
air-popped popcorn 1 cup 1.0
whole-wheat bread 1 slice 1.4
bran, wheat 1/2 cup 10 mostly insoluble
oat over half soluble
rice brown/wild 1/2 cup 2.5 mostly insoluble
Increase fiber in the diet gradually. Too much, too fast will cause gas, cramps, diarrhea, and discouragement. If you tend to cramp or have an uneasy stomach when eating a high fiber food–your overall diet is very low in fiber.
Drink lots of water–fiber, especially soluble, absorbs large amounts of water; a high-fiber diet can actually constipate if not accompanied by plenty of fluid. Body weight divided in half = number of ounces per day. Adequate water consumption will also help keep hunger down and contribute to proper weight.
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