Fiber

What is fiber?
Fiber is plant matter that is not easily digestible in the gut. Examples of fiber include...

  • Pectin (complex sugar found in fruit known to reduce lead poisoning)
  • Cellulose (the material that keeps plant stems rigid)
  • Lignins (another substance that contributes to a plant's skeleton or form)
  • Waxes
  • Brans
  • Germs
  • Husks
  • Natural gum

Why is fiber good for you?
Fiber helps prevent cancer. Green leafy veggies, high fiber cereal, whole grain bread, and apples (rich in pectin) are among the fiber rich foods that can reduce your chance of cancer.

How do I receive enough fiber?
Gradually increase fiber intake to 20 to 35 grams daily Ð Consuming more than this can inhibit the absorption of healthy minerals and you need these minerals while your growing through your teen years.

Soluble fiber is better for you at this time in your life. "Soluble fiber" such as that found in oats, dried beans and fruit interferes with mineral absorption less than "insoluble fiber" found in whole wheat. Once you are fully grown, feel free to consume all sorts of fiber to promote health and prevent disease.

Vary your source of fiber. To get the benefits of fiber without sacrificing mineral absorption, get your fiber by eating a variety of different fiber rich foods including cereal, fruits and vegetables as opposed to limiting your diet to just one source of fiber.

Sources of Fiber
Here's a list of fiber-rich foods in order of most fiber per serving to least...

Food
serving size grams of fiber
Avocado
1 16.4
Elderberries
4 oz. 7.9
Boiled soybeans
4 oz. 5.0
Chick peas (found in humus)
1/2 cup 5.0
Dried figs
1/2 cup 4.8
Coconut meat
4 oz. 4.5
Dehydrated apricots
4 oz. 4.3
Raspberries
1/2 cup 3.4
Hulled blackberries 1/2 cup 3.0
Boiled broccoli (raw would be better) 1 stalk 2.7
Pitted dates 4 oz. 2.6
Crude bran 1 oz. 2.6
Boiled Brussels sprouts (pee yoo!) 1 cup 2.5
Dried Apricots 1 cup 2.4
Apple with skin 1 2.3
Pared parsnips 4 oz. 2.3
Pear 1 2.3
Shelled black walnuts 4 oz. 1.9
Chopped roasted peanuts 1/2 cup 1.7
Boiled green peas 1/2 cup 1.6
Boiled lima beans 1/2 cup 1.6
Cooked kidney beans 1/2 cup 1.4
Chestnuts 4 oz. 1.2
Cooked lentils 1/2 cup 1.2
Boiled turnip 1/2 cup 1.0
Whole wheat bread 2 slices .8
Whole wheat crackers 1 oz. .9
Boiled green beans 1/2 cup .6

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