5 amazing ways fiber helps your body
Getting enough fiber each day can do some amazing things for your body. You might not know it, but dietary fiber can help:
- Support weight loss by making you feel full for longer
- Keep you “regular” and help prevent certain digestive problems
- Reduce cholesterol by lowering levels of “bad” cholesterol in your blood
- Manage blood glucose by slowing your absorption of carbohydrates
- Reduce the risk of certain health conditions including heart disease
Including a variety of fruits, vegetables and whole grains in your daily eating plan will help you get closer to your daily fiber goal. Adding SPLENDA No Calorie Sweetener, 1 Gram of Fiber to your favorite foods and drinks helps, too!
What is fiber?
Fiber is the part of plant-based foods that your body doesn’t digest. There are two types of fiber that offer different benefits to your body:
Soluble fiber dissolves in water
Soluble fiber transforms into a gel-like substance that helps to keep you feeling full and helps reduce cholesterol.
Insoluble fiber doesn’t dissolve in water
Insoluble fiber helps move food through your digestive system and adds bulk, which helps with regularity.
Where can I find fiber?
Many foods contain fiber, but the amount they contain may vary! Use this information to find out which of your favorite foods are truly rich in fiber.
must have at least 5 grams per serving, per FDA regulation.
*Based on FDA definition
"a good source of fiber*"
offer 2.5 to 4.9 grams per serving, per FDA regulation.
*Based on FDA definition
Check Ingredient Lists
If the first ingredient listed contains the word "whole" (such as whole oats), it is likely that the product is mostly
and provides fiber
An easy way to add fiber
You can easily add a little fiber to the foods and drinks you already love with SPLENDA® No Calorie Sweetener, 1 Gram of Fiber. Each packet brings the same sweet taste you love, plus one gram of fiber.
More fabulous fiber finds
Most fiber-containing foods contain both soluble and insoluble fiber—but in different amounts. For the greatest benefit, mix up your fiber sources! Here are some fabulous finds, ranked by the fiber grams they contain.
|Red kidney beans, canned||½ cup||8g|
|Lentils, cooked||½ cup||8g|
|Refried beans, canned||½ cup||7g|
|Chickpeas, canned||½ cup||5g|
|Baked beans, vegetarian, canned||½ cup||5g|
|Asian pear, fresh||1||10g|
|Blackberries, fresh||1 cup||8g|
|Apple, with skin||1||3g|
|Cereal, Grains & Pasta|
|Bulgur, cooked||½ cup||4g|
|Spaghetti, whole wheat, cooked||½ cup||3g|
|Barley, pearled, cooked||½ cup||3g|
|Broccoli, cooked||1 cup||5g|
|Sweet potato, with skin, baked||1||5g|
|Peas, frozen, cooked||½ cup||4g|
|Nuts & Seeds|
|Almonds||1 oz. ( 24 nuts )||3g|
|Pistachios||1 oz. ( 47 nuts )||3g|