Fibre
Eating more fibre rich foods helps to keep the digestive system healthy, maintain proper bowel function and lower cholesterol. Good sources of fibre include: grain based foods, legumes, fruits and vegetables. A healthy adult diet should include at least four serves of fibre foods a day to provide about 30g of fibre.
Table. A Field Guide To Fibre
GRAINS (1.oz unless indicated)
|
Dietary Fibre (gms)
|
VEGETABLES (1/2 cup)
|
Dietary Fibre (gms)
|
All-Bran w/extra fibre (Kellogg)
|
13.0
|
Sweet potato (1 large)
|
4.2
|
Fibre One (General Mills)
|
12.0
|
Peas
|
4.1
|
100% Bran (Nabisco)
|
9.1
|
Brussels sprouts
|
3.9
|
All-Bran (Kellogg)
|
8.6
|
Corn
|
3.9
|
Bran Buds (Kellogg)
|
7.7
|
Potato, baked (one medium)
|
3.8
|
Wheat bran (1/3 c., dry)
|
6.4
|
Carrots (1 raw or 1/2c. ckd)
|
2.3
|
Corn Bran (Quaker)
|
5.9
|
Collards
|
2.2
|
Wheat germ (1/4 c.)
|
5.5
|
Asparagus
|
2.1
|
Bran Chex (Post)
|
5.0
|
Green beans
|
2.1
|
Natural Bran Flakes (Post)
|
5.0
|
Broccoli
|
2.0
|
40% Bran Flakes (all brands)
|
4.3
|
Spinach
|
2.0
|
Oat bran (1/3 c., dry)
|
4.2
|
Turnips
|
1.7
|
Crackin’ Oat Bran (Kellogg)
|
4.1
|
Mushrooms, raw
|
0.9
|
Fruit’n Fibre (Post)
|
4.0
|
Summer squash
|
0,7
|
Shredded Wheat’ n Bran (Nabisco)
|
4.0
|
Lettuce, raw
|
0.3
|
Wheatena (Uhlmann)
|
4.0
| ||
Ralston Instant (Ralston)
|
3.3
|
FRUITS (raw)
| |
Shredded Wheat (Nabisco)
|
3.3
|
Blackberries (1/2 c.)
|
4.5
|
Popcorn, air popped (2c.)
|
3.2
|
Prunes, dried (3)
|
3.7
|
Frosted Mini-Wheats (Kellogg)
|
3.0
|
Apple w/skin (1)
|
2.6
|
Raisin Bran (Kellogg, Post)
|
2.9
|
Banana (1 medium)
|
2.0
|
Graham crackers ( 2 squares)
|
2.8
|
Strawberries (3/4 c.)
|
2.0
|
Total (General Mills)
|
2.5
|
Grapefruit (1/2 medium)
|
1.7
|
Wheat Chex (Ralston)
|
2.5
|
Peach (1 medium)
|
1.6
|
Wheaties (General Mills)
|
2.5
|
Cantaloupe (1/4 small)
|
1.4
|
Brown rice, cooked (1/2 c.)
|
2.4
|
Raisins (2 T)
|
1.3
|
Grapenuts (Post)
|
2.2
|
Orange (1 small)
|
1.2
|
Nutri-Grain (Kelllogg)
|
2.1
|
Grapes (12)
|
0.5
|
Millet, cooked (1/2 c.)
|
1.8
| ||
Whole wheat bread
|
1.6
|
LEGUMES (1/2 c. cooked)
| |
Rye bread ( 1 slice)
|
1.0
|
Kidney beans
|
5.8
|
Spaghetti, cooked (1/2 c.)
|
0.8
|
Pinto beans
|
5.3
|
White bread (1 slice)
|
0.6
|
Split peas
|
5.1
|
White rice, cooked (1/2 c.)
|
0.1
|
White beans
|
5.0
|
Lima beans
|
4.9
|
Sources: (1).Anderson. J. Plant Fiber in Foods (HCF Diabetes Research Foundation, Inc 1986; (2).USDA Handbook #8-8; (3).USDA Nutrient Data Research group; (4) Product labels
·Generally, fiber can be classified into 2 categories, namely:
i) Soluble: Acts like tiny sponges, sopping up water as
well as toxins that would otherwise irritate intestines or be absorbed into the bloodstream.
Benefits of Soluble Fiber· lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
· regulate blood sugar for people with diabetes
Food Sources of Soluble Fiber· Oat/Oat bran
· Dried beans and peas
· Nuts
· Barley
· Flax seed
· Fruits such as oranges and apples
· Vegetables such as carrots
· Psyllium husk
ii) Insoluble: Acts like tiny brooms sweeping away stagnant
wastes.
Food Sources of Insoluble Fiber· Whole-wheat products
· Wheat oat
· Corn bran
· Flax seed
· Vegetables such as green beans, cauliflowers and potato skins
· Fruit skins and root vegetable skins
Benefits of Insoluble Fiber· promote regular bowel movement and prevent constipation
· remove toxic waste through colon in less time
· keep an optimal pH in intestines to prevent microbes from producing cancer substances; therefore preventing colon cancer
·Generally, fiber can be classified into 2 categories, namely:
i) Soluble: Acts like tiny sponges, sopping up water as
well as toxins that would otherwise irritate intestines or be absorbed into the bloodstream.
Benefits of Soluble Fiber· lower total cholesterol and LDL cholesterol (the Bad cholesterol) therefore reducing the risk of heart disease
· regulate blood sugar for people with diabetes
Food Sources of Soluble Fiber· Oat/Oat bran
· Dried beans and peas
· Nuts
· Barley
· Flax seed
· Fruits such as oranges and apples
· Vegetables such as carrots
· Psyllium husk
ii) Insoluble: Acts like tiny brooms sweeping away stagnant
wastes.
Food Sources of Insoluble Fiber· Whole-wheat products
· Wheat oat
· Corn bran
· Flax seed
· Vegetables such as green beans, cauliflowers and potato skins
· Fruit skins and root vegetable skins
Benefits of Insoluble Fiber· promote regular bowel movement and prevent constipation
· remove toxic waste through colon in less time
· keep an optimal pH in intestines to prevent microbes from producing cancer substances; therefore preventing colon cancer
In simple language, insoluble fiber is like a broom and soluble fiber is akin to a mop! You need both to keep the intestines clean and healthy!
