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Fiber
Fiber is of two types--soluble and insoluble-- which have different effects
in the body. Consumption of soluble fiber is associated with some lowering
of blood cholesterol. Good sources of soluble fiber include oat cereals,
dried beans, legumes, guar gums, barley, pectins (from fruit), and psyllium.
The addition of 2 oz of oat cereal daily to an eating pattern low in total
fat and saturated fat lowers blood cholesterol by an additional 2% to
3%.
Insoluble fiber, such as that found in wheat bran, helps increase bulk
in the stool and promotes regular bowel habits but does not help reduce
cholesterol levels. Consuming large amounts of insoluble fiber can lead
to bloating, flatulence, and increased bowel movements; it may also result
in reduced intestinal absorption of calcium and other nutrients.
The recommended intake of fiber for adults is 20 to 30 grams per day;
about one-fourth (5 to 7 grams) of the total fiber should be of the soluble
type. Consumption of six or more of grain products and five or more servings
of fruits and vegetables per day should provide adequate dietary fiber.
As you increase the amount of fiber in your diet be sure to drink 6 to
8 glasses of water per day. The fiber in food is a combination of both
soluble and insoluble fiber, as shown in the following table.
Fiber Content
of Selected Foods
|
Food
|
Total Fiber (gms)
|
Soluble Fiber (gms)
|
|
Calories
|
|
100% wheat bran cereal (3/4 cup)
|
21
|
2
|
19
|
104
|
|
Black beans, cooked
(3/4 cup)
|
8
|
3
|
5
|
183
|
|
Lima beans, cooked
(3/4 cup)
|
7
|
2
|
5
|
128
|
|
Pinto beans, cooked
(3/4 cup)
|
11
|
3
|
8
|
176
|
|
Corn, cooked
(3/4 cup)
|
3
|
0
|
3
|
98
|
|
Oat bran muffin
(1 medium, 2 3/4" diam)*
|
1
|
1
|
1
|
194
|
|
Apple with skin
(1 medium, 2 3/4" diam)
|
4
|
1
|
3
|
81
|
|
Banana
(1 medium, 7" to 8" long)
|
3
|
1
|
2
|
109
|
|
Pear,
(1 medium-2 1/2" diam)
|
4
|
2
|
2
|
98
|
|
Oat bran, cooked
(3/4 cup)
|
4
|
2
|
2
|
68
|
|
Oatmeal, cooked
(3/4 cup)
|
3
|
1
|
2
|
109
|
Nutrient values from Nutrition Data System for Research
version 4.02, Nutrition Coordinating Center, University of Minnesota,
Minneapolis, MN. *Fat content is 7 gms; other foods in table contain less
than 2 gms fat each.
*Fat content is 7 gms; other foods in table contain less
than 2 gms fat each.
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