Fiber Basics

Fiber Basics

By Stephanie Lapinski, Certified Nutritionist and Lifestyle Educator

There are two types of fiber:

Soluble fiber is found in blueberries, brussel sprouts, cucumbers, nuts and beans.  It dissolves in water and turns into a gel like substance causing you to feel full longer.

Insoluble fiber is found in green beans, celery, carrots and dark leafy vegetables.  It does not dissolve in water so it adds bulk to your stool.  This helps food to move through your digestive tract more quickly for healthy elimination.

Many whole foods, especially fruit and vegetables, naturally contain both soluble and insoluble fiber.  The recommended amount of fiber a day is 20-30 grams.

The healthiest sources of fiber are:

  • Root vegetables and tubers, including onions, sweet potatoes, and jicama
  • Green beans
  • Berries
  • Almonds
  • Cauliflower
  • Vegetables such as broccoli and Brussel sprouts
  • Peas
  • Beans
  • Chia and flax seed
  • Psyllium see husk

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