FOCUS ON FIBER: How Much is Enough?
by Monique N. Gilbert, B.Sc.
plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood
cholesterol and reduce the risk of heart disease and stroke. Insoluble fiber provides
the bulk needed for proper functioning of the stomach and intestines. It promotes
healthy intestinal action and prevents constipation by moving bodily waste through
the digestive tract faster, so harmful substances don't have as much contact with the
intestinal walls.

Unfortunately, many people are not eating this much fiber, which is causing serious
cardio-vascular health concerns. Recently the AHA and the FDA (Food and Drug
Administration) confirmed that coronary heart disease is the leading cause of death in
the United States, killing more people than any other disease. It causes heart attack
and angina (chest pain). A blood clot that goes to the heart is considered a heart
attack, but if it goes to the brain it is a stroke. The AHA ranks stoke as the third most
fatal disease in America, causing paralysis and brain damage.

Eating a high-fiber diet can significantly lower our risk of heart attack, stroke and
colon cancer. A 19-year follow-up study reported in the November 2001 issue of
Archives of Internal Medicine indicated that increasing bean and legume intakes may
be an important part of a dietary approach to preventing coronary heart disease.
Beans and legumes are high in protein and soluble fiber. Another study reported in the
January 2002 issue of the Journal of the American College of Cardiology also
suggests that increasing our consumption of fiber-rich foods like whole grains, fruits
and vegetables, can significantly lower the risk of heart disease. Additionally, results
from recent studies at the American Institute of Cancer Research indicate high-fiber
protein-rich soy foods, such as textured soy protein (also known as TVP) and
tempeh, help in preventing and treating colon cancer.

Whole beans, soybeans and other legumes are excellent sources of fiber. A 1 cup
serving of cooked navy beans contains about 19 grams of fiber! Always read the
Nutrition Facts label to find out the amount of, and the type of, fiber contained in any
particular food. To help you achieve your daily allotment of fiber, here is a list of
various foods with their fiber content.

Examples of Dietary Fiber:

1 cup cooked dry beans (navy, pinto, red, pink, black, garbanzo, etc.) = 9-19 grams
of fiber
1 cup cooked lima beans = 13 grams of fiber
1 cup cooked peas = 9 grams of fiber
1 cup raisin bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup cooked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup cooked broccoli = 5 grams of fiber
6 Brussels sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup cooked brown rice = 4 grams of fiber
1 cup cooked old fashioned rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of nuts (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry roasted sunflower seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup romaine lettuce = 1.5 grams of fiber
1/2 cup tofu = 1 gram of fiber

Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Lifestyle Coach; Certified
Personal Trainer/Fitness Counselor; Recipe Developer; Freelance Writer and Author.
Go to to learn more about Monique’s coaching.

Copyright © Monique N. Gilbert - All Rights Reserved


** “Legume consumption and risk of coronary heart disease in US men and women:
NHANES I Epidemiologic Follow-up Study.” Bazzano, L. A., He, J., Ogden, L. G., Loria,
C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov

** “A prospective study of dietary fiber intake and risk of cardiovascular disease
among women.” Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C.,
Manson, J. E., Journal of the American College of Cardiology 2002 Jan 2;39(1):49-

** “Virtues of Soy: A Practical Health Guide and Cookbook” by Monique N. Gilbert,
Universal Publishers, 2001, pp. 11, 18, 24.

About The Author

Copyright © Monique N. Gilbert - All Rights Reserved

Monique N. Gilbert, B.Sc. has offered guidance in natural health, nutrition, fitness,
weight and stress management since 1989. She has received international
recognition for helping people improve their well-being, vitality and longevity. Her
personal coaching provides the motivation, guidance and support you need to
naturally get healthy and fit, lose weight and keep it off, reduce stress and anxiety,
strengthen your immune system, increase your energy levels, lower your cholesterol,
improve your sleep, and achieve your goals. For more information about Monique’s
coaching, visit
The average American only gets
about half the amount of fiber
they need everyday for their
body to function optimally.
According to the American Heart
Association (AHA), fiber helps
lower cholesterol and is
important for the health of our
digestive system. Both the AHA
and the National Cancer Institute
recommend that we consume
25 to 30 grams of fiber daily.

Dietary fiber is a transparent solid
complex carbohydrate that is the
main part of the cell walls of
Copyright ©
These statements have not been evaluated by the Food and Drug Administration (FDA). The content on
this website is for educational purposes only.  Please consult with your physician before using natural
remedies and before making any drastic changes to your diet or exercise
Mission Statement       Article Submissions       Contact Us       Advertise        Privacy Policy       Terms and Conditions       Links
The World's
Food, Rich in Beta
Carotene and

What Kinds of
Internal Body
Cleansing Are

Correct Your Acid
Alkaline Balance
By The Water You

Behold The
Benefits of Omega
3 Fatty Acids For
Your Overall Well-

Colon Cleansing
With Bentonite Clay

Probiotics - A
Solution for
Bloating, Gas, IBS,
Skin Infections,
Tooth Decay,
Diarrhea and More

Is Vitamin D3
Deficiency a
National Health

Elderberry Can
Boost The
Immune System In
The Winter

Walking: Safest,
Simplest, Best
Form of Exercise

Detoxing The
Liver - Does
Lemon Juice
Detox the Liver?

The Benefits of
Wheatgrass Juice

The Danger of
Eating Too Much

The Health Secrets
of Berries

The Benefits of
Maintaining Your
Body's Healthy pH

“Feed” Your Skin
Antioxidants For A

The Sneak Attack
of Trans-Fats

The Many Health
Benefits of
Coconut Oil

Untold Nutritional

Importance of
Nutrition For
& Parents

Power Nutrition

Good Nutrition: The
Overlooked Vitamin
You Need To Know

Post Workout
Nutrition: Secrets
To A Hard, Lean

Cheap and Healthy
Nutrition Plans

Top Nutritional
Tips To
Support Healthy
Hair Growth

Nutrition And
Mental Function

The Top 11 Signs
That Suggest
Omega 3 Fatty Acid

Five Reasons Why
You Should Drink
More Water
Marketplace (Organic/Eco-Friendly)
More Articles
Custom Search











Herbs & Spices


Nutiva Organic,
Extra-Virgin Coconut Oil
Coconut Oil Reviews
Coconut Oil Research
Gluten-Free Recipes
Raw-Vegan Recipes