| Type of Fiber | Description | Foods | | Soluble | Dissolves in water and forms a jellylike substance | Legumes, some fruits, oat products, and seeds. | | Insoluble | Does not dissolve in water and leaves your body quickly | Whole-grain breads, vegetables, flaxseed, brown rice, and whole-grain cereals. | Fringe Benefits
Increase your fiber intake and you’ll reap the benefits, which include: - Eating less because foods with fiber will take you longer to eat, so you will feel full sooner
- Feeling full for longer, which may cut down on snacking between meals
- Increased regularity
Fiber can’t be digested and is very low in calories. Adding it to your diet gradually and spreading it out over your daily meals can help prevent gas and bloating. Since fiber pulls water from your body, be sure to drink plenty of water. Knowing what foods you should eat can help you to meet your daily fiber requirement. Below are some good food choices to incorporate into your diet.
| | Food | Serving Size | Amount of Fiber (g) | | Black beans (cooked) | 1 cup | 19.4 | | Baked beans (in sauce) | 1 cup | 16.0 | | Peas (cooked) | 1 cup | 13.4 | | Dried figs | 3 | 10.5 | | 100% bran | ½ cup | 8.4 | | Broccoli (cooked) | ¾ cup | 7.0 | | Spinach (cooked) | ½ cup | 7.0 | | Yams (cooked or baked in skin) | 6 oz. | 6.8 | | Bran meal | 3 tbsp. | 6.0 | | Wheat spaghetti | 1 cup | 5.6 | | Lentils (cooked) | 2/3 cup | 5.5 | | Lima beans (cooked) | ½ cup | 4.5 | | Apple (with skin), large | 1 | 4.5 | | Pear (with skin), medium | 1 | 4.0 | | |
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