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Fiber - Food Sources

Alternative Names

Diet - fiber; Roughage; Bulk

Food Sources:

There are two forms of fiber: soluble and insoluble.

Soluble fiber attracts water and turns to gel during digestion. This slows digestion. Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. Soluble fiber has been scientifically proven to lower cholesterol, which can help prevent heart disease.

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. It appears to speed the passage of foods through the stomach and intestines and adds bulk to the stool.

Sources of fiber

Reviewed last on: 8/22/2008
Linda Vorvick, MD, Seattle Site Coordinator, Lecturer, Pathophysiology, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

References

Marlett JA, McBurney MI, Slavin JL. Position of the American Dietetic Association: Health Implications of Dietary Fiber. J Am Diet Assoc. 2002; 102(7): 993-1000.

Howarth NC, Huang TT, Roberts SB, McCrory MA. Dietary Fiber and Fat Are Associated with Excess Weight in Young and Middle-Aged US Adults. J Am Diet Assoc. 2005;105(9):1365-72.

Seki T, Nagase R, Torimitsu M, et al. Insoluble fiber is a major constituent responsible for lowering the post-prandial blood glucose concentration in the pre-germinated brown rice. Biol PharmBull. 2005 Aug;28(8):1539-41.

Burleson K. Coronary Artery Disease. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 28.

Park D, Ring M. Peripheral Vascular Disease. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 29.

Underbakke G, McBride P. Dyslipidemias. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 40.

Hanaway P. Irritable Bowel Syndrome. In: Rakel D, ed. Rakel: Integrative Medicine. 2nd ed. Philadelphia, Pa: WB Saunders; 2007:chap 41.

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Fiber - Food Sources

Alternative Names

Food Sources:

References