Ask Leah! The Ingles Dietitian

Sponsored: Figuring out the Fiber

Sponsored: Figuring out the Fiber

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


Leah McGrath, RDN, LDN

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