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Benefits of fiber

Fiber has many health benefits including reduction of type 2 diabetes, increase excretion regularity and improving a healthier weight. There are two kinds of fiber, soluble and insoluble fiber. Insoluble fiber is the one associated with the bulk in fruits and vegetables and helps to prevent constipation. Soluble fiber, however, helps with digestion and regulation of blood sugar and can be found in supplements.

A deficiency of fiber is almost certain to lead to constipation. A deficiency will also lower the microbes found in the gut which will lead to another slew of conditions such as irritable bowel syndrome.

Food sources of Fiber

Food NameFood TypeServing
Size
% DV (daily value)
Navy BeansPlant1 cup68
Dried PeasPlant1 cup58
LentilsPlant1 cup56
Pinto BeansPlant1 cup55
Black BeansPlant1 cup53
Lima BeansPlant1 cup47
Garbanzo BeansPlant1 cup45
TempehPlant4 oz43
Kidney BeansPlant1 cup40
BarleyPlant1/3 cup38
SoybeansPlant1 cup37
AvocadoPlant1 cup36
RyePlant1/3 cup30
RaspberriesPlant1 cup29
WheatPlant1 cup29
Collard GreensPlant1 cup27
Green PeasPlant1 cup27
Sweet PotatoPlant1 cup24
Winter SquashPlant1 cup21
PearPlant1 medium20
QuinoaPlant3/4 cup19
Turnip GreensPlant1 cup18
BroccoliPlant1 cup18
PapayaPlant1 medium17
CranberriesPlant1 cup16
BuckwheatPlant1 cup16
ApplePlant1 medium16
SpinachPlant1 cup15
Beet GreensPlant1 cup15
Brussels SproutsPlant1 cup15
OlivesPlant1 cup15
OatsPlant1/4 cup15
Green BeansPlant1 cup14
CabbagePlant1 cup14
FlaxseedsPlant2 TBS14
PotatoesPlant1 cup14
Swiss ChardPlant1 cup13
AsparagusPlant1 cup13
BlueberriesPlant1 cup13
CarrotsPlant1 cup12
BeetsPlant1 cup12
OrangesPlant1 medium11
BananaPlant1 medium11
OnionsPlant1 cup11
StrawberriesPlant1 cup10
Mustard GreensPlant1 cup10
CinnamonPlant2 tsp10
FennelPlant1 cup10
CauliflowerPlant1 cup10
KalePlant1 cup9
Summer SquashPlant1 cup9
EggplantPlant1 cup9
TomatoesPlant1 cup8
PineapplePlant1 cup8
Romaine LettucePlant2 cups7
Chili PeppersPlant2 tsp7
Bell PeppersPlant1 cup7
KiwifruitPlant1 2 inches7
CornPlant1 each7
Bok ChoyPlant1 cup6
Black PepperPlant2 tsp5
ClovesPlant2 tsp5
CeleryPlant1 cup5
Mushrooms, ShiitakePlant1/2 cup5
FigsPlant1 medium5
GrapefruitPlant1/2 medium5
CantaloupePlant1 cup5
LeeksPlant1 cup4
ParsleyPlant1/2 cup4
TurmericPlant2 tsp3
MisoPlant1 TBS3
PlumPlant1 2-1/8 inches3
OreganoPlant2 tsp3

Supplemental sources of Fiber

Food sources of fiber

Nutrient Trivia: This nutrient helps wonderfully with digestion. What is it? #eathealthy #healthy

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Nutrient Trivia: This nutrient helps wonderfully with digestion. What is it? #eathealthy #healthy