Fiber
Summary
Fiber is important for metabolic and gut health
Soluble fibre absorbs water and helps slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, fruits and vegetables, and psyllium.
Insoluble fibre helps food pass through the GI tract, adds bulk to stool, and supports the microbiome. It is found in wheat bran, vegetables, and whole grains.
Aim to get at least 25 grams per day (females) and 35 grams per day (males) from a variety of sources
Activity: fibre picker
Fiber-Rich Foods
| Category | Soluble Fiber-Rich Foods | Insoluble Fiber-Rich Foods |
|---|---|---|
| Fruits | Apples | Avocado |
| Fruits | Citrus fruits (oranges, grapefruits) | Bananas |
| Fruits | Berries (strawberries, raspberries) | Kiwi |
| Fruits | Plums | Guava |
| Fruits | Pears | Figs |
| Vegetables | Carrots | Cauliflower |
| Vegetables | Broccoli | Cabbage |
| Vegetables | Brussels Sprouts | Bell Peppers |
| Vegetables | Sweet Potatoes | Green Beans |
| Vegetables | Onions | Dark Leafy Greens (Spinach, Kale) |
| Legumes | Lentils | Kidney Beans |
| Legumes | Black Beans | Lima Beans |
| Legumes | Chickpeas | Navy Beans |
| Legumes | Peas | Split Peas |
| Whole Grains | Oats | Whole Wheat |
| Whole Grains | Barley | Brown Rice |
| Whole Grains | Quinoa | Whole Grain Pasta |
| Whole Grains | Buckwheat | - |
| Nuts and Seeds | Almonds | Walnuts |
| Nuts and Seeds | Flaxseeds | Pumpkin Seeds |
| Nuts and Seeds | Chia Seeds | Sesame Seeds |
| Others | Psyllium Husk | Wheat Bran |
| Others | Flaxseed Meal | Corn Bran |
| Others | Oat Bran | Bran Cereals |