Fiber can be your best friend when it comes to weight loss, bowel health, blood pressure, type 2 diabetes, hypertension, and overall health.

So what exactly is the right fiber to take and how much should you take?

Fiber can be broken down into 2 types, Soluble and In- Soluble Fiber.

Soluble Fiber dissolves in water and is broken down into a gel-like substance while Insoluble fiber does not dissolve in water and is left intact.

Many of us do not get enough fiber in our diets.  It is recommended that we have 14g of fiber per 1000 cal.  With the average adult needing 2000 cal per day that would mean at least 28g of fiber per day is ideal.  It can be helpful to get a proper calculation done to know how much you need for optimal health.

I have included a list of the highest Soluble and Insoluble foods.  You may notice some foods have good amounts of both.  Take advantage of these foods.

It is important to mention that when you are increasing fiber intake you must increase water intake as well.  Although fiber is known to increase bowel activity, without enough water to help things move along you may experience constipation.

Soluble Fiber

Wheat Bran  1/2c.         – 11.3g

2 tblp. Psyllium seeds    – 7.1g

Pinto Beans  1/2 c.          – 5.5g

Artichoke cooked 1 med. -4.7g

Apple with skin 1 med.    -4.2g

Whole grain pasta 1 c.     – 4.1g

Black beans 1/2c.             – 3.8g

Barley 1/2c.                        -3.3g

Blackberries 1/2c.              -3.1g

Popcorn air popped 3c.     -3.2g

Figs dried   3med               -3.0g

Insoluble Fiber

Lentils  1/2c                         -3.8g

Almonds 1ounce                  -3.5g

Pear with skin                      -3.2g

Black beans 1/2c                 -3.1g

Kidney beans 1/2c               -2.9g

Garbanzo Beans 1/2c          -2.8g

Strawberries 1cup               -2.6g

Figs dried 3med                  -2.3g

Quinoa 1/2 c.                       -2.5g

Whole grain pasta 1/2c.      -2.2g

Walnuts 1 ounce                 -2.5g

Contact me for more information about Fiber or to get an accurate calculation of how much fiber you need.

Becky Dixon CNC, NNCP