For More Fiber, Eat This, Not That

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The Benefits of Fiber for Your Heart, Weight, and Energy

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The Benefits of Fiber: For Your Heart, Weight, and Energy
Fiber for Weight Control Fiber fills you up and helps you lose weight. How can you get more in your diet?
Comparing Dietary Fibers Compare the types of dietary fiber – and their health benefits.
Super Foods to Lower Cholesterol Discover foods that can help lower your cholesterol and boost heart health.
Essential Nutrients for Women Iron, folic acid, calcium, and more. Are you getting enough?
Fatigue Fighters Try these 6 quick ways to boost energy, from breakfast until night.
Fiber and Cancer Can fiber help protect against some cancers? Some studies say yes; others say no.
Fiber Chart: Eat This, Not That Use this chart to substitute high-fiber foods for low-fiber food in your meals.
Easy High-Fiber Breakfasts These tasty high-fiber breakfasts will help you feel satisfied until lunch.
Fiber for Heart Health Fiber helps your body fight bad cholesterol. Here's how.
Fiber: A Key to Good Digestion You know fiber helps prevent constipation. Discover its other digestive benefits.
Insoluble vs Soluble Fiber Fibers: Some dissolve, others don't. Why does it matter?
Best Use of Fiber Supplements If you don't get enough fiber through food, supplements are an option.
Slideshow: Fiber Super Foods From fruits to nuts and veggies, see the best source of fiber in natural foods.

For More Fiber, Eat This, Not That

Dietary fiber has many health benefits, including weight control, lower cholesterol, and reducing the risk of constipation, diabetes, and diverticular disease. So check food labels and choose "high fiber" foods when possible, which contain more than 5 grams of fiber per serving.

Also, make simple substitutions to replace low-fiber foods with higher-fiber dishes. Use this chart to help you put more fiber back on your plate.

Fiber Tip	Food [with portion]	Calories	Fiber (grams)
Eat This	2 slices whole grain bread	138	4
Not That	1 medium (3.5 in) plain, poppy, sesame, or onion bagel	270	2.3

Eat This	1 cup brown rice, cooked	216	3.5
Not That	1 cup white rice, cooked	194	1.4

Eat This	1 cup black beans, cooked	227	15
Not That	1 cup mashed potatoes	233	3.1

Eat This	3 cups low-fat m/w popcorn (1 oz)	120	4
Not That	10 potato chips (1 oz)	154	1.2

Eat This	1 fresh orange	75	3.4
Not That	1 cup orange drink	122	0

Eat This	½ cup cooked artichoke hearts	45	7
Not That	1 cup spinach soufflé or creamed	234	1.0

Eat This	1 cup cooked oatmeal	159	4
Not That	1 cup cooked farina (cream of wheat)	137	1.7

Eat This	½ cup cooked peas	62	4.4
Not That	½ cup cream style corn	92	1.6

Eat This	1 ounce almonds (about 23)	163	3.5
Not That	1 ounce jelly beans (10 large)	105	0

Eat This	1 cup raisin bran cereal	190	6.5
Not That	1 cup corn flakes	101	.7

Eat This	1 cup fresh raspberries	64	8
Not That	1 large fruit leather	78	0

Eat This	2 Tbsps chunky peanut butter	188	2.6
Not That	1 Hot dog (5 in)	148	0