Fiber

[Jitendra Hydonus]

A study published in today's Annals of Internal Medicine suggests that something as simple as aiming to eat 30 grams of fiber each day can help you lose weight, lower your blood pressure, and improve your body's response to insulin just as effectively as a more complicated diet.Feb 17, 2015

https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721

Good sources of fiber

Food   Serving size   Fiber (grams)
CEREALS
Fiber One   ½ cup   14
All-Bran   ½ cup   10
Shredded Wheat   1 cup   6
Oatmeal (cooked)   1 cup   4
GRAINS
Barley (cooked)   1 cup   9
Brown rice (cooked)   1 cup   4
BAKED GOODS
Whole-wheat bread   1 slice   3
Bran muffin   1   2
VEGETABLES
Spinach   1 cup cooked   4
Broccoli   ½ cup   3
Brussels sprouts   ½ cup   2
Carrots   1 medium   2
Green beans   ½ cup   2
LEGUMES
Kidney beans (cooked)   ½ cup   6
Lima beans (cooked)   ½ cup   6
Baked beans (canned)*   ½ cup   5
FRUIT
Pear (with skin)   1 medium   6
Apple (with skin)   1 medium   4
Banana   1 medium   3
DRIED FRUITS
Prunes   6   12
Raisins   ¼ cup   2
NUTS AND SEEDS
Peanuts*   10   1
Popcorn*   1 cup   1
* Choose no-salt or low-salt versions of these foods.