Fiber

What is fiber?

Fiber is a type of carbohydrate found in food that is indigestible or absorbable by the body. Fiber passes through you in gel form or relatively intact and then you poop it out. 

*Soluble fiber: This type of fiber dissolves in water forming a gel-like substance. This slows down digestion, nutrient absorption, and sticks to whatever is in your intestines for removal. 

*Eating too much of this type of fiber can lead to constipation. 

Soluble Fiber Benefits

• Lowers Total Cholesterol

• Lowers LDL levels

• Feeds and multiplies your good gut bacteria 

• Lowers blood sugar levels

• Lowers insulin levels and Increases insulin sensitivity

• Lowers inflammation

• Heals colon damage

• Tells your brain you’re full sooner

• Transforms your white fat cells into brown fat cells (these burn fat/sugar to maintain your body temperature)

• Reduces how many calories you absorb from your food (10 calories per 1g of fiber)

Insoluble fiber: This type of fiber doesn’t dissolve in water and passes through you intact.

*Eating too much of this kind of fiber will lead to diarrhea. 

Insoluble Fiber Benefits

• Speeds up the removal of waste products (i.e. sweeteners, preservatives)

• Relieves constipation

• Reduces risk of colon conditions and hemorrhoids 

• Helps you eat less per meal

• Keeps you fuller longer 

What you can do to optimize your health and how you look daily is by aiming for eating your optimum dosage of fiber per day, and get 50% of that total from insoluble and soluble sources.

The Mayo Clinic recommends the following for optimal guidelines

Men: (Age 50 and under) to consume 38g, and age 51+ consume 30g

Women: (Age 50 and under) to consume 25g, and age 51+ consume 21g

If you select a fiber target that’s more than what you currently consume, make sure you slowly build up to it over a few weeks to avoid unnecessary gas and stomach discomfort. 

Your optimum fiber consumption has to be married up with optimal fluid intake based on your weight and season to avoid constipation. (Check this lesson out in the section of the Fat Loss Fundamentals program Additional things that might help you achieve your ideal body image)

Remember: Every 1 month of good choices can heal 1 year worth of metabolic damage caused by poor nutrition, sleep, and lifestyle choices

Recommended Grains, seeds, and grasses

Insoluble Fiber

Quinoa (1 cup cooked = 222 calories, 39g of carbs, 5g of fiber, 33g of net carbs)

Soluble Fiber

Sprouted Organic Whole Oats (⅓ cup uncooked = 140 calories, 23g of carbs, 4g of fiber, 19g of net carbs)

Wild rice (½ cup cooked = 101 calories, 21g of carbs, 2g of fiber, 19g of net carbs)

Recommended Fruits

Insoluble Fiber

Blackberries (1Cup=62 calories, 14g of carbs, 8g of fiber, 6g net carb)

Blueberries (1Cup=85 calories, 21g of carbs, 4g of fiber, 17g net carb)

Cherries (1 Cup = 77 calories, 19g of carbs, 2.5g of fiber, 16.5g net carb)

Coconut (2 Tbsp = 35 calories, 2g of carbs, 1g of fiber, 1g net carbs)

Raspberries (1 Cup=65 calories, 15g of carbs, 8g of fiber, 7g net carb)

Soluble Fiber

Apple (1 apple = 95 calories, 25g of carbs, 4.5g of fiber, 21.5g net carb)

Cherries (1 Cup = 77 calories, 19g of carbs, 2.5g of fiber, 16.5g net carb)

Orange (1 orange = 45 calories, 11g of carbs, 2.5g of fiber, 8.5g net carb)

Grapefruit (1 grapefruit = 52 calories, 13g of carbs, 2g of fiber, 11g net carb)

Lemon (1 lemon = 17 calories, 5g of carbs, 1.5g of fiber, 3.5g net carb)

Lime (1 lime = 20 calories, 7g of carbs, 2g of fiber, 5g net carb)

Recommended Veggies

Insoluble Fiber

Artichoke (1 medium=60 calories, 13g of carbs, 7g of fiber, 6g net carb)

Avocado (1 US size = 322 calories, 17g of carbs, 13g of fiber, 4g net carb)

Beets (1 cup=58 calories, 13g of carbs, 4g of fiber, 9g net carb)

Bell Peppers (1 cup=60 calories, 14g of carbs, 2g of fiber, 10g net carbs)

Bok Choy (2 cups=18 calories, 3g of carbs, 1.5g of fiber, 1.5g net carb)

Broccoli (2 cups = 62 calories, 12g of carbs, 5g of fiber, 7g net carb)

Cabbage (1 cup=22 calories, 5g of carbs, 2g of fiber, 3g net carb)

Carrots (1 cup = 86 calories, 20g of carbs, 7g of fiber, 13g net carb)

Celery (1 cup = 14 calories, 3g of carbs, 1.5g of fiber, 1.5g net carbs)

Cauliflower (1 cup = 27 calories, 5g of carbs, 2g of fiber, 3g net carbs)

Eggplant (1 Cup=20 calories, 5g of carbs, 2.5g of fiber, 2.5g net carb)

Green Beans (1 Cup=31 calories, 7g of carbs, 3g of fiber, 4g net carb)

Kale (1 Cup=33 calories, 6g of carbs, 1g of fiber, 5g net carb)

Kohlrabi (1 Cup=37 calories, 8g of carbs, 5g of fiber, 3g net carb)

Olives (10 olives=42 calories, 1g of carbs, 1g of fiber, 0g net carb)

Radish (1 Cup=18 calories, 4g of carbs, 2g of fiber, 2g net carb)

Romaine Lettuce (2 Cups=16 calories, 3g of carbs, 2g of fiber, 1g net carb)

Spinach (2 Cups=14 calories, 2g of carbs, 1.5g of fiber, .5g net carb)

Tomatoes (2 small=32 calories, 7g of carbs, 2g of fiber, 5g net carb) 

Turnips (2 Turnips=68 calories, 16g of carbs, 4g of fiber, 12g net carb)

Soluble Fiber

Asparagus (3 spears=9 calories, 2g of carbs, 1g of fiber, 1g net carb)

Avocado (1 US size = 322 calories, 17g of carbs, 13g of fiber, 4g net carb)

Beets (1 cup=58 calories, 13g of carbs, 4g of fiber, 9g net carb)

Bell Peppers (1 cup=60 calories, 14g of carbs, 2g of fiber, 10g net carbs)

Bok Choy (2 cups=18 calories, 3g of carbs, 1.5g of fiber, 1.5g net carb)

Broccoli (2 cups = 62 calories, 12g of carbs, 5g of fiber, 7g net carb)

Brussel Sprouts (1 cup=38 calories, 8g of carbs, 3g of fiber, 5g net carb)

Celery (1 cup = 14 calories, 3g of carbs, 1.5g of fiber, 1.5g net carb)

Collard greens (2 cups=22 calories, 4g of carbs, 3g of fiber, 1g net carb)

Cucumber (1 medium = 30 calories, 6g of carbs, 2g of fiber, 4g net carb)

Eggplant (1 Cup=20 calories, 5g of carbs, 2.5g of fiber, 2.5g net carb)

Kohlrabi (1 Cup=37 calories, 8g of carbs, 5g of fiber, 3g net carb)

Leeks (1 Cup=56 calories, 12g of carbs, 2g of fiber, 10g net carb)

Mushrooms (1 cup=21 calories, 3g of carbs, 1g of fiber, 2g net carb)

Olives (10 olives=42 calories, 1g of carbs, 1g of fiber, 0g net carb)

Onions (1 medium=44 calories, 10g of carbs, 2g of fiber, 8g net carb)

Swiss Chard (1 cup = 35 calories, 7g of carbs, 3.5g of fiber, 3.5g net carb)

Turnips (2 Turnips=68 calories, 16g of carbs, 4g of fiber, 12g net carb)

Recommended Nuts/Seeds (1-2 servings per day)

Insoluble Fiber

Almonds (10 almonds = 70 calories, 3g of carbs, 1g of fiber, 2g net carb)

Flax Seeds (2Tbsp = 113 calories, 7g of carbs, 5g of fiber, 0g net carb)

Pumpkin Seeds (½ Cup=142 calories, 17g of carbs, 6g of fiber, 11g net carb)

Walnuts (14 halves = 185 calories, 4g of carbs, 2g of fiber, 2g net carb)

Basil Seeds (2Tbsp = 15g of fiber)

Soluble

Chia Seeds (2 Tbsp=139 calories, 12g of carbs, 11g of fiber, 1g net carb)

Macadamia Nuts (10 nuts=204 calories, 4g of carbs, 2g of fiber, 2g of net carbs)

Basil Seeds (2Tbsp = 15g of fiber)

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References

Perlmutter, D. and Loberg, K. (2024) Drop acid: The surprising new science of uric acid--the key to losing weight, controlling blood sugar, and Achieving Extraordinary Health. S.l.: Simplified Chinese Press.

Xiong, R. G., Zhou, D. D., Wu, S. X., Huang, S. Y., Saimaiti, A., Yang, Z. J., Shang, A., Zhao, C. N., Gan, R. Y., & Li, H. B. (2022). Health Benefits and Side Effects of Short-Chain Fatty Acids. Foods (Basel, Switzerland), 11(18), 2863. https://doi.org/10.3390/foods11182863