Filling Fiber

Fiber is a type of carbohydrate. Fiber cannot be broken down into sugar molecules like most carbohydrates so it is passed through the body undigested. Fiber helps you feel full for longer by slowing digestion. It also helps lower blood cholesterol and helps keep blood sugar levels normal. There are two types of fiber: soluble and insoluble fiber. Soluble fiber dissolves in water while insoluble fiber does not. We need enough of both types of fiber in out diet.

Most people need 20-30 grams of fiber each day. Eating whole fruits and vegetables, choosing 100% whole wheat products, and choosing a variety of foods will help you reach your fiber goal. Below are foods to focus on to get enough filling fiber.

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Filling Fiber Foods


  • Black beans 15 g per cup
  • Lentils 15.6 g per cup


  • Artichokes 10.3 per medium artichoke
  • Broccoli 5.1 g per cup
  • Brussels sprouts 4.1 g per cup


  • Apples 4.4 g per medium apple
  • Avocado 6.7 g per half
  • Berries 3-8 g per cup
  • Pears 5.5 g per medium pear


  • Barley 6 g per cup
  • Bran flakes 7 g per cup
  • Brown rice 3.5 g per cup
  • Oats 16.5 g per cup
  • Whole wheat pasta 6.3 g per cup


  • Chia seeds 5.5 g per tablespoon
  • Flax seeds 2.8 g per tablespoon
  • Nuts 2-5 g per 1/4 cup

What are your favorite sources of fiber? Any sources that surprised you? Tell me below!


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