Heart-Healthy Eating
Fiber ... The Body's Broom
Fiber, roughage, bulk … call it what you like. It’s the nutrient that you need but can’t digest. And it’s that very property that makes it important. There are two types of fiber: soluble and insoluble. Soluble fiber includes oat bran, oatmeal, beans, peas, lentils, nuts, seeds, rice bran, barley, citrus fruits, strawberries and apple pulp. Insoluble fiber is found in wheat bran, vegetables and whole grain breads and cereals. Both are an important part of a healthy diet and should be included regularly, but it is soluble fiber that appears to have some ability to lower blood cholesterol. Insoluble fiber appears to be helpful in keeping your bowel movements regular.
When adding fiber to the diet, start slowly. Adding large amounts of fiber quickly can cause gas, bloating and cramping. Be sure to increase your fluid intake as well as your fiber intake.
| Food |
Serving |
Fiber (gm) |
| Whole Wheat Bread |
2 slices |
2-5 |
| Brown Rice |
1 cup cooked |
3 |
| Fiber One Cereal |
½ cup |
13 |
| Bran Flakes |
¾ cup |
5 |
| Special K |
1 cup |
1 |
| Chickpeas |
½ cup cooked |
4 |
| Broccoli |
½ cup cooked |
3.5 |
| Iceberg Lettuce |
1 cup |
3 |
| Apple |
1 |
3 |
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