How to get More Fiber in Your Diet
Different Types of Fiber
Fiber is called by many different names such as, roughage, bulk or dietary fiber. Whatever you call it, we know that it is a necessary part of a healthy diet. There are two types of fiber: soluble fiber and insoluble fiber. Soluble fiber dissolves in water. It may help lower total cholesterol levels and improve blood sugar levels for diabetics. You can find soluble fiber in barley, carrots, oats, peas, beans, apples, and citrus fruits. Insoluble fiber promotes movement in your digestive system. Insoluble fiber can lower your risk of having irritable bowel syndrome and hemorrhoids. It can also help you avoid constipation. Good sources of insoluble fiber are whole wheat flour, wheat bran, nuts, and vegetables. Both types of fiber help you lose weight because they aid in digestion and help you fill full.
Easy Tips To Get More Fiber in Your Diet
(1) Buy whole wheat or bran bread instead of white bread.
Fiber is processed out of white flour. Look at the package to find out which breads have the most fiber.
(2) Add more vegetables and beans to your soups or stews. Meat doesn't contain any fiber.
(3) Eat an orange instead of drinking orange juice.
The pulp of the orange contains fiber.
(4) Don't peel your apples before you eat them. The skin of the apple gives you added fiber.
(5) Don't peel your potatoes. The skin of the potato adds extra fiber.
(6) Eat Healthy Snacks that have a higher fiber content.
Note: Medibar Diet's delicious nutrition bars, breakfast bars, and dinner entrees have dietary fiber that is needed in your diet.
What kinds of food have a high fiber content?
This list shows the amount of dietary fiber in the Medibar Diet Weight Loss Program in comparison with other food items.
| Medibar Diet Weight Loss Product | Grams of Fiber |
| Vegetarian Chik'n Fajita Dinner Entree | 6 grams |
| Vegetarian Chik'n Marinara Dinner Entree | 5 grams |
| Vegetable Beef with Pasta Dinner Entree | 5 grams |
| Cocoa Cafe Breakfast Bar | 5 grams |
| Double Berry Breakfast Bar | 5 grams |
| Coconut Bar | 7 grams |
| Peanut Butter Bar | 5 grams |
| Double Berry Bar | 5 grams |
| Brownie | 4 grams |
| Oatmeal with Apples and Cinnamon |
5 grams |
| Food Items | Grams of Fiber |
| Red kidney beans, boiled, 1 cup | 13 grams |
| Raspberries, raw, 1 cup | 8 grams |
| Whole-wheat spaghetti, 1 cup | 6.3 grams |
| Oat bran muffin, medium | 5.2 grams |
| Pear, medium with skin | 5.1 grams |
| Broccoli, boiled, 1 cup | 5.1 grams |
| Apple, medium with skin | 4.4 grams |
| Oatmeal, quick, regular or instant, cooked, 1 cup | 4.0 grams |
| Green beans, cooked, 1 cup | 4.0 grams |
| Brown rice, cooked, 1 cup | 3.5 grams |
| Popcorn, air-popped, 2 cups | 2.3 grams |
| Whole wheat bread, one slice | 1.9 grams |
*Fiber content can vary between brands.
Source: USDA National Nutrient Database for Standard Reference, 2007
