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Fiber Content of Bodybuilding Foods

                                        


    There are two types of fiber, soluble and insoluble.  Insoluble fibers are found in the cell walls of
    plants.  This type of fiber increases in size, absorbs moisture and acts as a natural laxative.  
    Sources of insoluble fiber include a whole grains nuts green beans, peas and the skins of fruits
    and vegetables.  Soluble fiber is fiber that dissolves in water.  
    Soluble fiber will cause food absorption to slow down in the digestive system, and also stabilizes
    blood sugar levels.  Soluble fiber comes from oat bran, dried beans and peas, barley, carrots,
    apples, and most other fruits and vegetables.  The chart below shows the fiber content of some
    common beans, fruits and vegetables.  (Source: Center for science in the public interest.)

    Fiber Content of Common Foods

    Food                                             Fat         Fiber


    Beans and lentils.

    Pinto beans                                1 g        14.7 g.
    Kidney beans                             1 g        13.8 g.
    Black-eyed peas                        1 g        12.3 g.
    Navy beans                                 1 g          9.0 g.
    Chickpeas                                   3 g          7.1 g.
    Lentils                                          1 g          5.6 g.
    Split peas                                    1 g          4.1 g.

    Fruit

    figs, dried (3)                               1 g          5.3 g.
    Apple, large                                  0 g         4.7 g.
    Pear                                               1 g         4.3 g.
    Apricots, dried (10)                     0 g         3.6 g.
    Prunes, dried (5)                         0 g         3.5 g.
    Orange                                          0 g         3.1 g.        
    Strawberries (1/2 cup)               1 g         2.0 g.
    Raisins (1/4 cup)                        0 g         1.9 g.
    Banana                                         1 g         1.8 g.
    Peach                                            0 g         1.4 g.
    Cantaloupe (1/4)                         1 g         1.1 g.

    Vegetables

    A serving is 1/2 cup, unless otherwise noted

    baked potato
    with skin                                       0 g          4.2 g.
    Sweet potato.
    Without skin                                 0 g          3.4 g.
    Corn, cooked                               1 g          3.1 g.
    Peas, cooked                               1 g         2.9 g.
    Broccoli or spinach.
    Cooked                                         0 g         2.0 g.
    Tomato (1/2)                                0 g         0.8 g

    Soluble fiber.

    Apple's.
    Pinto beans.
    Beets
    carrots.
    Chickpeas.
    Eggplant.
    Okra.
    Oatmeal.
    Oat bran.
    Strawberries.
    Black eyed peas.
    Turnips.
    Zucchini.

    Insoluble fiber

    asparagus.
    Green beans.
    Blackberries.
    Lima beans.
    Peaches.
    Pumpernickel.
    Whole wheat bread.
    Pineapple.
    cherries.
    Raisins.
    Brown rice.
    Grapes.
    Pears
    source: Anderson, J. W,, fiber in foods

How much fiber is in beans, lentils, fruits and vegetables?