Nutritional Advice El Mondo

Dietary fiber

High-fiber meals (contain at least 1.5 grams fiber per 100 kcal):

  1. Rice with peas and vegetables, serves 4 people
  2. Lentil soup with sausage and pasta, serves 4 people

Scientific studies on the relationship between fiber and disease prevention:
A review article (a collection of scientific studies on a specific topic) of randomized, placebo-controlled double blind clinical trials (RCTs) will answer the following question:
"Do taking dietary supplements make sense?" Yes for a positive conclusion and no for a negative conclusion.

A review article (a collection of scientific studies on a specific topic) of cohort studies or case-control studies will answer the following question:
"Should I change my diet?".

  1. A higher dietary intake of fruit, dietary fiber, fish and vitamine C reduce COPD in adults
  2. 10-40 g/day dietary fiber intake reduce diverticular disease risk
  3. 13.1 g/day viscous fiber supplements improve glycemic control
  4. Dietary fiber intake reduces endometrial cancer
  5. Fat, cholesterol and vitamin A increase ovarian cancer
  6. 10g dietary fiber intake per day may reduce ovarian cancer risk
  7. Psyllium consumption improves risk factors of diabetes
  8. Whole grain and cereal fiber dietary intake reduce type 2 diabetes
  9. Daily 8.4-10 grams of inulin supplements for at least 8 weeks improve risk factors of type 2 diabetes
  10. High intake of cereal fiber may reduce type 2 diabetes
  11. At least 25g dietary fiber intake per day reduces risk of type 2 diabetes
  12. A high dietary fiber intake may reduce risk of metabolic syndrome
  13. Higher dietary fiber intake improves causally cardiovascular risk factors
  14. 8.7 g/day viscous soluble fiber during 7 weeks reduces blood pressure

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  • Dietary fiber, also known as roughage or bulk, includes all parts of plant foods that your body can't digest or absorb.
  • The word “fiber” (North American) can also be spelled “fibre” (British). It comes from the Latin word fibra, meaning fiber, thread, string, filament, entrails.
  • Fiber is commonly classified as soluble (it dissolves in water) or insoluble (it doesn't dissolve):
    • Soluble or fermented or viscous fiber. This type of fiber dissolves in water to form a gel-like material. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
    • Insoluble or not fermented or non-viscous fiber. This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools.
      Whole-wheat flour, wheat bran, nuts, beans and vegetables, such as cauliflower, green beans and potatoes, are good sources of insoluble fiber.
  • Most plant-based foods, such as oatmeal and beans, contain both soluble and insoluble fiber. However, the amount of each type varies in different plant foods.
  • There are different kinds of dietary fiber, such as:
    • Cellulose: found in bran, legumes, peas, root vegetables, cabbage family, outer covering of seeds and apples.
    • Hemicellulose: found in bran and whole grains.
    • Polyfructoses (inulin and oligofructans).
    • Galactooligosaccharides.
    • Gums: found oatmeal, barley and legumes.
    • Mucilages.
    • Pectins: found in apples, strawberries and citrus fruits.
    • Lignin: found in root vegetables, wheat and fruits with edible seeds (such as strawberries).
    • Resistant starches: found in ripe bananas and potatoes.According to the National Academy of Sciences Institute of Medicine, the daily needs of men and women for fiber differ and change as they age:
      • Age 50 and younger:
        • Women: 25 grams
        • Men: 38 grams
      • Age 51 and older:
        • Women: 21 grams
        • Men: 30 grams
  • A high-fiber diet is a diet with a least 1.5 grams fiber per 100 kcal.
  • Content of fiber in different food items:
    • Breads
      • Wholemeal bread (contains all parts of the milled wheat grain): 2.2g fiber per slice
      • Granary bread (made with brown flour with added malted whole grains): 1.7g fiber per slice
      • Ciabatta: 1.5g fiber per small chunk
      • Bagel: 1.4g fiber each
      • Ryvita: 1.4g fiber each
      • Brown bread (white bread with added bran): 1.3g fiber per slice
      • White bread: 0.8g fiber per slice
    • Beans and pulses
      • Broad beans: 16g fiber per 50g dried
      • Baked beans: 14g fiber per 400g tin
      • Red kidney beans: 12.4g fiber per 400g tin
      • Butter beans: 8g fiber per 50g dry weight
      • Chickpeas: 8g fiber per 400g tin
      • Soya beans: 7.8g fiber per 50g dry weight
      • Lentils (brown and green): 4.4g fiber per 50g dry weight
      • Hummus: 3g fiber per 25g
      • Lentils (red): 2.5g fiber per 50g dry weight
      • Brown rice: 0.9g fiber per 50g dry weight
    • Breakfast cereals
      • Shredded wheat (two biscuits): 4.4g fiber
      • All Bran: 7.3g fiber per 30g serving
      • Weetabix (two biscuits): 2.9g fiber
      • Bran flakes: 3.9g fiber per 30g serving
      • Fruit and fiber: 2.1g fiber per 30g serving
      • Special K: 0.6g fiber per 30g serving
      • Rice Crispies: 0.2g fiber per 30g serving
      • Cornflakes: 0.3g fiber per 30g serving
    • Vegetables
      • Avocado (medium): 5.2g fiber each
      • Peas - canned or frozen: 5.1g fiber per 100g
      • Peas - fresh: 4.7g fiber per 100g
      • Okra: 4g fiber per 100g
        Parsnips: 4.6g fiber per 100g
      • Sprouts: 4.1g fiber per 100g
      • Celeriac: 3.7g fiber per 100g
      • Kale: 3.1g fiber per 100g
      • Cabbage (savoy): 3.1g fiber per 1
      • 00g
      • Broccoli: 2.6g fiber per 100g
      • Fennel: 2.4g fiber per 100g
      • Sweet potato: 2.4g fiber per 100g
      • Turnips: 2.4g fiber per 100g
      • Mange tout: 2.3g fiber per 100g
      • Leeks: 2.2g fiber per 100g
      • Spinach: 2.1g fiber per 100g
      • Sweetcorn: 2.1g fiber per 100g
      • Jacket potato: 2.7g fiber per 100g
      • Boiled potato: 1.1g fiber per 100g
      • Courgettes: 0.9g fiber per 100g
    • Nuts
      • Coconut: 7.3g fiber per 100g of flesh
      • Almonds: 3.7g fiber per 50g
      • Hazelnuts: 3.3g fiber per 50g (shelled)
      • Peanuts: 3.1g fiber per 50g (shelled)
      • Pistachio nuts: 3g fiber per 50g (shelled)
      • Macadamia nuts: 2.7g fiber per 50g (shelled)
    • Fruits
      • Mango: 4.9g fiber each
      • Papaya: 4.7g fiber each
      • Blackberries: 3.6g fiber per 100g
      • Blackcurrants: 3.6g fiber per 100g
      • Pear: 3.5g fiber each
      • Orange: 2.7g fiber each
      • Cooking apple: 2.7g fiber each
      • Raspberries: 2.5g fiber per 100g
      • Dessert apple: 1.8g fiber each
      • Prunes: 2.8g fiber per 50g
      • Nectarine: 1.8g fiber each
      • Peach: 1.6g fiber each
      • Rhubarb: 1.4g fiber 100g
      • Strawberries: 1.1g fiber per 100g
      • Grapes: 0.7g fiber per 100g
    • Dried fruits
      • Dried figs: 3.8g fiber per 50g
      • Dried apricot: 3.1g fiber per 50g
      • Dried dates: 2g fiber per 50g