Fiber contributes to digestive health and helps create a feeling of fullness after eating. Whole foods, including fruits, vegetables, beans, legumes, and nuts are better sources of fiber than a supplement.

Good sources of dietary fiber

Adults need to try to eat 25 to 30 grams of fiber each day. Most individuals consume only about one-half of that amount.

Fiber is derived from plant foods, so there is no fiber in animal products, such as milk and other dairy products, eggs, meat, poultry, and fish. In general, an excellent source of fiber is one that contains at least five grams per serving, while a good source of fiber contains 2.5 to 4.9 grams per serving. Some foods high in fiber are the following:

  • fruits and vegetables - especially those with edible skin (such as apples, corn and beans) and those with edible seeds (such as berries)
  • beans and legumes - black beans, kidney beans, pintos, chick peas (garbanzos), white beans, and lentils
  • nuts - peanuts, walnuts and almonds are a good source of fiber and healthy fat, but even small amounts can be high in calories

Other sources of fiber

Whole grain products, such as pasta, cereals, and breads contain fiber, some more than others. However, MP patients are encouraged to limit consumption of such carbohydrates as part of a low-carb diet


  • To prevent stomach irritation, increase fiber intake gradually.
  • To prevent constipation, increase intake of water and other liquids.
  • Fiber is not digested like other carbohydrates. For carbohydrate-counting purposes, if a serving of a food contains more five or more grams of dietary fiber, the number of grams of dietary fiber can be subtracted from the total carbohydrates in a serving of a food.

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home/food/fiber.txt · Last modified: 09.14.2022 by
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