THE AVERAGE ADULT NEEDS 25 TO 38 GRAMS OF FIBER A DAY YET ONLY CONSUMES 15 TO 18 GRAMS.* Fiber promotes digestive health. It fills your stomach and takes a while to digest, which may help you eat less at meals. Consuming adequate fiber may help to lower LDL cholesterol (the bad kind) and may decrease the risk of heart disease, as well as other ailments. Fiber is available two ways: soluble and insoluble. Soluble dissolves in liquid to make a sort of gel, which “cleans the pipes” and eases digestion. Insoluble fiber is indigestible matter (such as seeds and skins from food) that increases the bulk and promotes regular digestion processes. You want both types in your daily diet. grains (per ½ cup) Bulgur, 4 g Oatmeal, 7 g Quinoa, 5 g Nuts&Seeds (per ounce) Almonds, 3 g Chia seeds, 10 g Flaxseeds, 8 g Peanuts, 2 g Legumes (per ½ cup) Black beans, 7 g Kidney beans, 8 g Lentils, 8 g fruit (per cup) Avocados, 17 g Pear, 8 g Raspberries, 8 g vegetables (per cup) Acorn squash, 10 g Artichoke, 10 g * Per National Health and Nutrition Examination Survey 2013–2014 data. Top Contenders GOOD TO KNOW Increase fiber intake gradually (2 to 3 grams per day) as well as water to avoid bloating and other stomach discomfort. Breads Pick breads rich in grains, nuts, or dried fruit. Aim for more than 3 grams of fiber per serving. Cereals Read nutrition labels and select cereals that offer more than 5 grams of fiber per serving. M e g h a n & Kerry give the facts o n fi b e r ! fiber fill up on 010-011 Dietitian's Corner_02.11.indd 11 2/12/19 8:16 AM