Fiber – Sources

Soluble Fiber is found in:

– Oatmeal, oatbran
– Nuts and seeds
– Legumes
– Beans
– Dried peas
– Lentils
– Apples
– Pears and oranges
– Strawberries
– Blueberries

Insoluble Fiber is found in:
– Whole wheat bread and pumpernickel bread
– Barley
– Couscous and buckwheat
– Brown rice
– Bulgur
– Whole grain breakfast cereals
– Wheat bran
– Seeds
– Carrots
– Cucumbers
– Zucchini
– Celery
– Tomatoes

How to increase fiber intake:

– eat whole fruits instead of drinking fruit juices,

– don’t pill of the skin,

– choose fresh vegetables,

– eat fresh fruits,

– replace white rice, bread, and pasta with brown rice and whole grain products,

–  eat raw vegetables and fruits,

– eat for breakfast whole grain cereals,

– put nuts into salads.