Most of us, including children, do not eat enough foods with fiber. Some of the benefits of eating foods with fiber include:

  • Satiety (feeling full) that may help with weight control or maintenance.
  • Lowering cholesterol (particularly the low density lipoprotein – LDL – or “bad” cholesterol)
  • Improving bowel health and reducing risk of diverticular disease and hemorrhoids.
  • Slows the absorption of sugar for those with diabetes.

Sources of fiber: fruits, vegetables, beans, seeds and nuts, whole grains (e.g. bran, whole wheat, oats, popcorn)

How much do you need? 

  • Men – under 50 years old – 38 grams/day; over 50 years old – 30 gm/day
  • Women – under 50 years old – 25 grams/day; over 50 years old – 21 gm/day

Some examples of foods with fiber:

  • 1 medium apple w/skin – 4.5 grams
  • 1 banana – 3 grams
  • 1 cup raw chopped cauliflower – 2 grams
  • 1 slice of whole wheat bread – 2 grams
  • 1 cup cooked black beans – 15 grams
  • 1 oz of almonds – 3.5 grams

Source https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983

Leah McGrath, RDN, LDN

Ingles Markets Corporate Dietitian

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