Fiber is an essential nutrient and a vital part of a healthy diet. Many people realize and understand the important role that fiber plays in a heart-healthy diet, but find it difficult to consume the recommended daily intake. Most people need between 20-40g of fiber daily.
So what does fiber do?
- Fiber slows the absorption of nutrients, like sugars, fats (including cholesterol), and proteins
- Binds bile for excretion-bile is manufactured by the liver using cholesterol, and so a diet high in fiber requires the body to use more cholesterol to make more bile
- Aids in elimination
- Helps the Heart! “Some soluble fibers are digested by intestinal bacteria to yield small, fatlike products that, when absorbed, may lower LDL cholesterol.”[i]
- Helps maintain a healthy weight. Fiber makes you feel full longer
So what foods are high in Fiber? Use this chart to help you increase the amount of fiber you are eating!
| Food | Serving | Fiber (g) |
| FRUIT | ||
| Apple | 1 medium | 4 |
| Blueberries, fresh | 1 cup | 4 |
| Pear | 1 medium | 4 |
| Orange | 1 | 4 |
| Banana | 1 | 4 |
| Strawberries, fresh | 1 cup | 3 |
| WHOLE GRAINS | ||
| Whole Wheat Bread | 1 slice | 3 |
| Instant Plain Oatmeal | 1 packet | 3 |
| Brown Rice | 1/2 cup cooked | 2 |
| Whole Wheat Pita | 1 | 4 |
| Whole Wheat Wrap | 1 | 3 |
| Whole Wheat Pasta | 1 cup | 6 |
| COOKED OR CANNED LEGUMES | ||
| Lentils | 1 cup | 16 |
| Chickpeas | 1/2 cup | 6 |
| Kidney Beans | 1 cup | 17 |
| VEGETABLES | ||
| Broccoli | 1/2 cup | 3 |
| Peas | 1/2 cup | 3 |
| Carrot | 1 large | 2 |
| Spinach, raw | 1 cup | 1 |
| Bell Pepper | 1/2 large | 1 |
| Tomato | 1 large | 2 |
| NUTS & SEEDS | ||
| Almonds, raw | 1/4 cup | 4 |
| Tahini | 2 tbsp | 3 |
Note: Fiber content of foods are approximates
Article by: Carrie Dancey, RHN
[i] Sizer, F., Whitney, E. Nutrition Concepts and Controversies. 9th ed. 2003.
