Fiber

Canadian women need 25 grams of fiber per day and men need 38 grams of fiber per day. However according to The Physicians Committee for Responsible Medicine (PCRM) the fiber recommendation is currently 40 g per day. 

There are 2 types of fiber.

Soluble fiber absorbs water and forms a gel which makes it slow down digestion. Examples include chia seeds and oats which are good for lowering cholesterol and regulating blood sugar.  

Insoluble fiber adds bulk and acts like a broom to clean the GI tract. This includes fruit w/ skins or bran which are good for colon and constipation.

Increasing your fiber intake can alter your microbiota in as soon as two weeks (1).

The Physicians Committee for Responsible Medicine offers this information in a handy chart that has been modified below.

Beans (cooked): One serving = ½ cup - 7 grams

Soy: One cup of soymilk or ½ cup tofu - 1 gram

Vegetables: One serving = 1 cup - 4 grams (lettuce is 2 grams)

Fruit: One serving = 1 medium piece of fruit - 3 grams; 1 cup of juice is one gram

Grains (cooked): One serving = ½ cup or 1 slice of bread

• Whole grains are higher in fiber than processed grains

• 1 gram in processed grains like white bread, white rice, processed cereal

• 2 grams in whole wheat bread and whole wheat pasta

• 3 grams in whole grain cereal and brown rice

• 4 grams in oatmeal

• 8 grams in bran

Meat, Poultry and Fish - 0 grams

Eggs and Dairy - 0 grams

Soda - 0 grams

Nuts and Seeds

• 2 tbsp flaxseed - 5.6 grams

• 2 tbsp chia seed - 9.8 grams

• Pumpkin seeds - handful - 5 grams

• Almonds - 4 grams

• Pistachio - 3 grams

• Hazelnut - 3 grams

• Macademia - 2 grams

• Sunflower seed - 2 grams

• Brazil nut - 2 grams

• Cashew - 1 gram

• Walnuts - 1.9 grams

• Pecans - 2.7 grams