Where's the Fiber?

Fiber is the portion of plant foods (whole grains, fruits, and vegetables) that our bodies cannot digest. According to the American Dietetic Association, dietary fiber has demonstrated benefits for health maintenance, disease prevention, and as a component of medical nutrition therapy.

There are two types of fiber: soluble and insoluble. Soluble fiber is found in oats, peas, beans, and certain fruits. Soluble fiber helps lower cholesterol. Insoluble fiber, found in wheat, potatoes, and some fruits and vegetables, helps maintain regularity.

The American Dietetic Association recommends that we eat between 25 and 30 grams of fiber every day, but most of us only get about 14 or 15 grams in our daily diet. Most popular foods in the American diet are not high in dietary fiber, but there are many excellent sources if you know where to find them. Minimally processed fruits, grains, and legumes (beans and peas) are the best sources.

Take the fiber test: can you choose the foods with the higher amount of fiber?

• 1 pear, or 1 cup of iceberg lettuce?
  pear: 4 grams of fiber; lettuce: 0.6 grams.
• 1 half cup of cooked broccoli, or 1 half cup of raw spinach?
  broccoli: 2 grams; spinach: 1.4 grams.
• 5 dried prunes, or 3 cups of air-popped popcorn?
  popcorn: 3.9 grams; prunes: 3.5 grams.
• 2 slices of whole-grain bread, or three quarters of a cup of cooked kidney beans?
  beans: 13.8 grams; bread: 6.0 grams.
• Two thirds of a cup of oatmeal, or 1 medium baked potato with skin?
  potato: 4.2 grams; oatmeal: 2.7 grams.

Each year, Medical College of Wisconsin physicians care for more than 180,000 patients, representing nearly 500,000 patient visits. Medical College physicians practice at Children's Hospital of Wisconsin, Froedtert Memorial Lutheran Hospital, the Milwaukee VA Medical Center, and many other hospitals and clinics in Milwaukee and southeastern Wisconsin.