There are two main types of dietary fiber: soluble and insoluble. Insoluble fiber in food is found mostly in whole grains, bran, nuts and seeds and the skins of fruits and vegetables. Insoluble fiber is best known for promoting regularity of bowel movements. Soluble fiber is found mostly in legumes, oats, barley, fruits, root tubers and vegetables. Soluble fiber has health benefits like the ability to lower cholesterol and blood sugar levels. Total fiber content is the sum of all fiber in a food. The National Academy of Sciences has established an Adequate Intake level of 38 grams of total daily fiber for males 19-50 years of age and 25 grams for women in this same age range. The World's Healthiest Foods Website notes that most adults in the U.S. get about half that much in their daily diet.
Baked beans
A 1-cup serving of baked beans provides a whopping 16 g of total dietary fiber. They are also low in calories, with about 180 kcal per 1-cup serving. Try baked beans in tomato sauce, rather than molasses or pork to keep fat and calories even lower.
Figs
Three dried figs provide 10.5 g of total dietary fiber. Figs also contain high amounts of calcium and other minerals as well as beneficial phytochemicals. Fresh figs can be eaten whole, or make a nice addition to a hot breakfast cereal or leafy green salad.
Bran
Wheat bran has about 7 g of fiber per 1/2-cup serving. Like beans and figs, it is also a low-calorie food. Bran is a great addition to breakfast cereals, yogurt, smoothies or baked goods like muffins or pancakes.
References
- "Dietary Fiber Content of Selected Foods;" American Journal of Clinical Nutrition; 1998
- World's Healthiest Foods: Fiber, dietary
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