Fabulous Fiber

Fiber has been showing up in so many products lately; everything from granola bars, yogurt, cereals, protein bars.  Food companies are using this buzz word to help sell almost anything, and in some ways it's good and in other ways people are just being taken advantage of.  We know that fiber is good for us and that we should be consuming it, but do we know what fiber actually is or how much we should be consuming.

Fiber is an indigestible complex carb that passes through the small intestine without being digested.  There are two forms of fiber, insoluble and soluble:
Insoluble fiber compounds don't dissolve in water and are not easily metabolized by the intestinal bacteria.
Soluble fiber either dissolves or expands in water and ferment by bacteria in the large intestine.

Most foods contain both insoluble and soluble fiber that help to make us feel full and slow down our digestion, so that we can keep that full feeling for hours without having to consume a lot of calories.  Fiber absorbs water and holds it in the intestines which helps prevent constipation and aids in elimination.

Women should get 25 grams of fiber a day; while men should get 38 grams a day.  This might seem like a high number, especially since most Americans don't get even close to 10 grams per day, but it isn't that hard to get your daily intake when you are eating a healthy diet.

Here's a list of some common foods and the amount of fiber they have:
  • Apple  4 grams
  • Apricot  3 grams
  • Banana  3 grams
  • Orange  3 grams
  • Pear  5 grams
  • 1 cup raspberries  8 grams
  • 1 cup strawberries 3 grams
  • 1 cup blueberries  3 grams
  • Avocado  13 grams
  • Broccoli cooked (1 cup) 5 grams
  • Carrot cooked ( 1 cup)  4 grams
  • Corn (1 cup)  3 grams
  • Peas cooked (1 cup)  8 grams
  • Spinach cooked (1 cup) 4 grams
  • Bran cereal (1/2 cup)  10 grams
  • Whole wheat bread  3-6 grams
  • Oats (1 cup)  8 grams
  • Whole wheat pasta  3-8 grams per serving
  • Brown rice (1 cup)  6.5 grams
  • Almonds (1 oz)  3 grams
  • Black beans (1 cup)  15 grams
  • Flaxseed (3 Tbsp)  8 grams
  • Garbanzo beans (1 cup)  12.5 grams
  • Lentils (1 cup)  15 grams
  • Sunflower seeds (1 oz)  3 grams
When consuming fiber it's important to drink lots of water!  Since extra water is getting pulled into your intestines with your stool.   If you are dehydrated you will have issues with constipation, so drink up.

PLF Daily Tip:  Aim for 25 grams of fiber per day if you are a woman, and 38 grams if you are a man.  Fiber helps to control blood sugar levels (great for treatment of diabetes), lower cholesterol to help prevent cardiovascular disease (our number one killer!), prevents constipation, decreases colon cancer, and aids in weight loss.


  1. you all are so awesome. just wanted to leave some comment love and tell you thanks so much for all your hard work! i subscribed to your RSS or reader whatever and i get the new emails everyday. its so inspiring.


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