Dietary Fiber Cheat Sheet!

This is such a helpful post and answers a lot of questions about Fiber.

Tiffany Youngren

Transfer of Health

http://www.transferofhealth.com Healthy Living and Recipes Blog

I love raw cabbage and your list or any list I find only give the grams of fiber for 1cup cooked cabbage. What is the fiber count for 1 cup of raw cabbage?

Nice breakdown of the two different types of fiber. I was not aware of their different functions.

The nice thing about fiber is that it keeps you full... so it reduces cravings and helps to lose weight. Also, it helps against developing colon cancer.
Nowadays people eat way too much refined food with too little fiber. Eating food that has no label on it helps.

Rogue, thank you for your recent comment. Mike from, "Live Life 365" is a strong fiber proponent and pretty close to a fiber guru. You should visit his site to get some practical tips on how to consume more fiber in your diet. He has some interesting videos on his site including, "A day of fiber" which you might find helpful.

This is highly informative. When I think of fiber, banana comes into my mind...but it is not listed in both soluble and not fiber.. but i just think that if i eat a bana, i feel full and maybe that can be counted when you stated, "it reduces obesity"... But i do love and eat a lot of fruits you mentioned up.
Thanks for sharing this with us. I am a fanatic when health is the ussue..I wanna be healthy till i die. ^^

Mike, thank you for your comment. I agree that cutting down on animal protein and carbs--then eating more vegetable proteins which are loaded with fiber as you mentioned certainly help. Dr. Nicole's Vegetable protein article is a great example of this (link at the end of the article above).
cheers,
Jarret

What I did to increase my fiber intake was start eating a half sandwich for lunch rather than a whole sandwich. I then supplement my lunch with fruits and vegetables.
Every day I eat an apple, a banana, carrots, a salad, and an orange. I also start the day with cereal.
Here is to fiber!

Excellent and informative article about a topic that needs to be shouted from the rooftops. FIBER! Also thanks for the links to my sites, much appreciated.
I think the key to getting more fiber into one's diet is to limit the intake of certain foods, like animal proteins or carbs. No need to become a vegetarian, like me, but at least cut down on meat consumption, replacing it with more vegetable proteins loaded with fiber, like beans and whole wheat products, fruits and veggies, and the rest will take care of itself.
peace,
mike
livelife365

Hi Dr. Nicole, thanks again for your comment. When I was in medical school, the recommendation at the time were for men to consume 30g per day of fiber. From, Slavin el al (2008), "Dietary Reference Intakes recommend consumption of 14 g dietary fiber per 1,000 kcal, or 25 g for adult women and 38 g for adult men, based on epidemiologic studies showing protection against cardiovascular disease."
***The recommendations of the American Dietetic Association do vary for age groups and pregnancy status for women. i.e. Men over 50 are only suggested to consume 30g/day of dietary fiber.
Most men don't consume 30g of dietary fiber per day let alone the American Diatetic Association's recommendation of 38g/day for adult men. You're right that no one will be meeting this recommendation--except maybe Mike from, "Live Life 365."
Reference:
Slavin JL. Position of the American Dietetic Association: health implications of dietary fiber. J Am Diet Assoc. 2008 Oct;108(10):1716-31.

Wow! 38 grams of fiber for men now? When did that change? Now no one will be making the recommended allowance.