Fiber helps you stay regular, fills you up, and helps you lose weight. However, most Americans eat just 12 grams a day and that’s not enough fiber according to experts. They suggest Americans eat 25 grams of fiber daily. It’s also best to get fiber from food sources rather than from supplements, although you can take Metamucil or Benefiber to help if you’re temporarily constipated.
Fiber also comes in two forms—soluble and insoluble—and you need both as they do different things. For instance, soluble fiber combines with fatty acids and becomes gel-like. It is slow moving and helps make you fill full. Soluble fiber also lowers LDL (bad) cholesterol numbers, reduces heart disease, and regulates blood sugar. Insoluble fiber is opposite of soluble fiber in that it helps wastes move fast through the intestines. It also helps prevent constipation and keeps proper pH balance so you don’t develop colon cancer.
One of the best meals to get fiber is from breakfast. So, here’s some great high fiber foods to help you reach your 25 grams of fiber a day.
Breakfast High Fiber Foods
|Food Source||Serving Size||Fiber Content
|Kellogg’s All Bran w/Extra Fiber||1/2 cup||13.0|
|Quaker Instant Oatmeal, High Fiber||1 packet||10.0|
|Kellogg’s All-Bran Cereal||1/2 cup||9.0|
|Orowheat Double Fiber English Muffins||1 muffin||8.0|
|Post 100% Bran Cereal||1/3 cup||8.0|
|General Mills, Multi-Bran Chex||1 cup||7.0|
|Malt-o-meal Frosted Whole Wheat Cereal||1 cup||6.0|
|Apple w/skin||1 medium||3.5|
|Pear w/skin||1 medium||3.1|
|Apple w/o skin||1 medium||2.7|
|Pear w/o skin||1 medium||2.5|
|Peach w/skin||1 medium||1.9|
If you want to learn more about high fiber foods, read Fiber is More Than a Hill of Beans.