THE HEALTHY JUICE & DIET LIFE
  • HOME
  • Blog
  • RECIPES HOME
    • Recipe Books
    • JUICE RECIPES
    • SMOOTHIE RECIPES
    • MEAL RECIPES
  • JUICING
    • JUICING NEWS HUB
    • JUICE RECIPE CENTRAL >
      • Brain Power & Cognition >
        • #1 The Simple, Sweet CarBeet!
      • Blood Pressure & Cholesterol
      • Immunity & Health Boosters
      • By Ingredient
    • JUICING PRODUCTS & KITCHEN EQUIPMENT
    • RECOMMENDED JUICING & RECIPE BOOKS
    • FREE JUICING DOWNLOADS
  • SMOOTHIES
    • SMOOTHIES NEWS HUB
    • SMOOTHIE RECIPE CENTRAL >
      • CREAMY AVOCADO, STRAWBERRY AND MINT SMOOTHIE
      • 5 BEST MANUKA HONEY SMOOTHIES
    • SMOOTHIE PRODUCTS & KITCHEN EQUIPMENT
    • RECOMMENDED SMOOTHIE & RECIPE BOOKS
    • FREE SMOOTHIE DOWNLOADS
  • GUIDES
    • Best Gifts for Healthy People - Ultimate Gift Guide >
      • Healthy Gift Baskets
      • Healthy Kitchen Utensils & Multi-Piece Sets
      • Leisurewear Gifts for Healthy People
      • Home Gym & Exercise Equipment - Ultimate Gift Guide
    • JUICER BUYING GUIDE >
      • Diverticulitis Smoothie Recipes
    • BLENDERS
    • Juice Retreats, Detox Breaks and Healthy Getaways - Guide
    • Weight Loss & Diet Plans >
      • 10 Day Smoothie Cleanse - Lose 10 to 15 Pounds in 10 days!
      • The Alkaline Diet - How Can an Alkaline Diet Transform Your Health?
    • Nutritional Information
  • Learning
    • JUICERS & BLENDERS - What's The Difference?
    • What are Superfoods?
    • What is the Best Juicer?
    • What is a Slow Juicer?
    • Does Juicing Speed Really Matter?
    • Top Things to Consider when Buying a Juicer

Finding Fiber in our Foods! A Comprehensive List of Foods and their Typical Fiber Content

12/30/2016

Comments

 
Sources of Fiber in our food

THERE REALLY ARE PLENTY OF SOURCES OF FIBER IN OUR FOOD

Ok let’s get the spiel out of the way - since we wouldn't want to be accused of advocating a fiber-only diet (could you imagine such a treacherous and "windy" path to go down!). Your diet should be balanced and include at least five portions of fruit and vegetables a day, plus whole grains.
​
Adults should aim to eat 18g (0.6oz) to 30g (1.05oz) of fiber a day, depending on their height and weight. Your health specialist / doctor can provide a more specific target for those more concerned for health reasons. 

So what foods contain Fiber?

In brief, fiber is found in:
  • Fruit
  • Vegetables
  • Nuts
  • Breakfast cereals – but check fiber content as some are very low
  • Starchy foods – such as brown bread, rice and pasta

Ok so what about this food then? Lets break this down a bit shall we? After all, what's the point of a dedicated article if we don't put some numbers to it!? Below you will find the listed foods each with the amount of fiber typically found in the given portion.

Fresh Fruit

Good sources of fiber in fresh fruit include:
  • Avocado – a medium-sized avocado - 4.9g of fiber
  • Pear (with skin) – a medium-sized pear - 3.7g of fiber
  • Orange – a medium-sized orange - 2.7g of fiber
  • Apple (with skin) – a medium-sized apple - 2g of fiber
  • Raspberries – two handfuls of raspberries (80g) - 2g of fiber
  • Banana – a medium-sized banana - 1.7g of fiber
  • Tomato juice – one small glass of tomato juice (200ml) - 1.2g of fiber

Dried Fruit

Good sources of fiber in dried fruit include:
  • Apricots – three whole apricots - 5g of fiber
  • Prunes – three whole prunes - 4.6g of fiber

Vegetables

Good sources of fiber in vegetables include:
  • Baked beans – a half can of baked beans (200g) - 7.4g of fiber
  • Kidney beans – three tablespoons of red kidney beans - 5.4g of fiber
  • Peas – three heaped tablespoons of peas - 3.6g of fiber
  • French beans (boiled) – four heaped tablespoons of French beans - 3.3g of fiber
  • Brussel sprouts (boiled) – eight Brussel sprouts - 2.5g of fiber
  • Potatoes  – one medium-sized potato - 2.4g of fiber
  • Spring greens – four heaped tablespoons of Spring greens - 2.1g of fiber
  • Carrots – three heaped tablespoons of carrots - 2g of fiber

Nuts

Good sources of fiber in nuts include:
  • Almonds – 20 almonds - 2.4g of fiber
  • Peanuts (plain) – a tablespoon of peanuts - 1.6g of fiber
  • Mixed nuts – a tablespoon of mixed nuts - 1.5g of fiber
  • Brazil nuts – 10 Brazil nuts - 1.4g of fiber

Breakfast Cereals

​Good sources of fiber in breakfast cereals include:
  • All-Bran – a medium-sized bowl of All-Bran - 9.8g of fiber
  • Shredded Wheat – two pieces of Shredded wheat - 4.3g of fiber
  • Bran Flakes – one medium-sized bowl of Bran flakes - 3.9g of fiber
  • Weetabix – two Weetabix - 3.6g of fiber
  • Muesli (no added sugar) – one medium-sized bowl of muesli - 3.4g of fiber
  • Porridge (milk or water) – one medium-sized bowl of porridge - 2.3g of fiber

Starchy Foods

Good sources of fiber in starchy food include:
  • Crispbread – four crispbreads - 4.2g of fiber
  • Pitta bread (wholemeal) – one piece (75g) - 3.9g of fiber
  • Pasta – one medium portion of pasta (200g) - 3.8g of fiber
  • Wholemeal bread – two slices of wholemeal bread - 3.5g of fiber
  • Naan bread – one piece of naan bread - 3.2g of fiber
  • Brown bread – two slices of brown bread - 2.5g of fiber
  • Brown rice – one medium portion of brown rice (200g) - 1.6g of fiber

So what's so important about Fiber?

By including a range of fiber sources in our daily and weerkly intake we get access to both soluble and insoluble fiber types. 

Soluble fiber dissolves in the water in your digestive system. It helps to reduce the amount of cholesterol in your blood. If you have constipation, gradually increasing sources of soluble fiber can help soften your stools and make them easier to pass.

Insoluble fiber doesn't dissolve in water. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. Insoluble fiber keeps your bowels healthy and helps prevent digestive problems.

In general, a diet with adequate fiber helps to prevent heart disease, diabetes, weight gain, some cancers and improves digestive health. It is an excellent dietary focal point for many intestinal problems due to its ability to cleanse and flush the system, particularly for conditions such as Diverticulosis - check out our article on Diverticulitis, Juices and Smoothies for more on this.

​But don't suddenly start eating loads to make up for lost time! A sudden increase in fiber intake is a one way ticket to some heavy flatulence. Don't say we didn't warn you!
Comments
    Picture

    The Healthy Juice & Diet Life

    Trusted informative nutritional articles, product reviews, diet management tips and tricks, mouth-watering juice and smoothie recipes and all things health!


    RSS Feed

      GET YOUR FREE
      2 WEEK DIET
      SNEAK PREVIEW!

      2 Week Diet Sneak Preview
    Grab my Copy

    HEALTHY GIFTS - ULTIMATE GUIDE!

    Best Gifts for Healthy People
    T-Shirt Gifts for Healthy People
    'Choose Health' Healthy Statement Tee - Check out our Gift Guide for more!
    Healthy Gift Baskets
    Picture
    Healthy Kitchen Utensil Gifts
    Picture
    Healthy Leisurewear - Casual Clothing for Fitness Freaks
    Picture
    > HEALTHY Gift Guide <

    Explore some of the most popular Vitamins & supplements on Amazon!


    *Navigation Tip*
    ​
    Use the Categories below to find our most recent articles, recipes and product recommendations for each subject category.

    Categories

    All
    Accessories
    All Drinks Recipes
    All Juice Recipes
    All Juicer Reviews
    All Product Reviews
    All Smoothie Recipes
    All T-Shirts
    Apple
    Apricot
    Avocado
    Banana
    Beetroot
    Blackberry
    Blood Pressure & Cholesterol Recipes
    Blueberry
    Books & DVDs
    Brain Power & Cognition Recipes
    Breville Juicer Reviews
    Budget Juicers
    Budget T-Shirts Under $15
    Buying Guides
    Cabbage
    Carrot
    Celery
    Christmas
    Cinnamon
    Coconut
    Dandelion
    Dieting & Weight Loss
    Digestive Health
    Diverticulitis / Diverticulosis
    Fennel
    Fiber
    Garlic
    Gifts
    Ginger
    Health Retreat
    Healthy Gift Baskets
    Healthy Gift Ideas
    Healthy Skin Recipes
    HJDL Guide Gift Baskets
    HJDL Guide - Health Retreats
    HJDL Guide Home Gym
    HJDL Guide Juicers
    HJDL Guide Leisurewear
    Home Gym
    Honey
    Immunity & Health Booster Recipes
    Juice Cleanse
    Juice Fountain Range
    Juicing Recipe Books
    Learning
    Manuka Honey
    Metabolism & Nutritional Uptake Recipes
    Milk
    Natural Remedies
    Oats
    Onion
    Orange
    Paleo
    Papaya
    Parsley
    Peanut Butter
    Pear
    Pineapple
    Raspberry
    Spinach
    Strawberry
    Sweet Potato
    System Flush & Detox Recipes
    T-Shirts
    Ulcerative Colitis
    Vegan
    Vegan T-Shirts
    Water Bottles
    Weight Loss Recipes
    Yogurt

    RSS Feed




    Best Gifts for Healthy People
    10 Healthy Gift Baskets for Christmas

Powered by Create your own unique website with customizable templates.
  • HOME
  • Blog
  • RECIPES HOME
    • Recipe Books
    • JUICE RECIPES
    • SMOOTHIE RECIPES
    • MEAL RECIPES
  • JUICING
    • JUICING NEWS HUB
    • JUICE RECIPE CENTRAL >
      • Brain Power & Cognition >
        • #1 The Simple, Sweet CarBeet!
      • Blood Pressure & Cholesterol
      • Immunity & Health Boosters
      • By Ingredient
    • JUICING PRODUCTS & KITCHEN EQUIPMENT
    • RECOMMENDED JUICING & RECIPE BOOKS
    • FREE JUICING DOWNLOADS
  • SMOOTHIES
    • SMOOTHIES NEWS HUB
    • SMOOTHIE RECIPE CENTRAL >
      • CREAMY AVOCADO, STRAWBERRY AND MINT SMOOTHIE
      • 5 BEST MANUKA HONEY SMOOTHIES
    • SMOOTHIE PRODUCTS & KITCHEN EQUIPMENT
    • RECOMMENDED SMOOTHIE & RECIPE BOOKS
    • FREE SMOOTHIE DOWNLOADS
  • GUIDES
    • Best Gifts for Healthy People - Ultimate Gift Guide >
      • Healthy Gift Baskets
      • Healthy Kitchen Utensils & Multi-Piece Sets
      • Leisurewear Gifts for Healthy People
      • Home Gym & Exercise Equipment - Ultimate Gift Guide
    • JUICER BUYING GUIDE >
      • Diverticulitis Smoothie Recipes
    • BLENDERS
    • Juice Retreats, Detox Breaks and Healthy Getaways - Guide
    • Weight Loss & Diet Plans >
      • 10 Day Smoothie Cleanse - Lose 10 to 15 Pounds in 10 days!
      • The Alkaline Diet - How Can an Alkaline Diet Transform Your Health?
    • Nutritional Information
  • Learning
    • JUICERS & BLENDERS - What's The Difference?
    • What are Superfoods?
    • What is the Best Juicer?
    • What is a Slow Juicer?
    • Does Juicing Speed Really Matter?
    • Top Things to Consider when Buying a Juicer