Nutrition:

• Soluble Fiber: Dissolve in water and are non-digestible plant fibers. These fibers create a gel like mass in the gut to help regulate blood sugar and cholesterol levels.
  • Types of soluble fiber: oats, barely, beans, apples, blueberries, chia seeds, bananas
• Insoluble Fiber: Does not dissolve in water and adds bulk and moisture to stool to help promote bowel movement and prevent constipation.
  • Types of insoluble fiber: whole wheat, brown rice, leafy greens, fruit skins, seeds and popcorn.

Looking at the Food Labels:

Dietary fiber is located under “Total Carbohydrates”. The FDA recommends 28 grams of dietary fiber each day for adults with a 2,000 calorie diet.

The food label will show the daily value percent (DV%)

• Low source: 5% DV (2.5g or less per serving)
• Good source: 10% DV or more (2.5-5 g per serving)
• High source: 20% DV or more (often 5 g or more per serving)

Adding Fiber to Your Diet: 

Include a variety of fiber rich foods with a combination of both soluble and insoluble to get the most health benefits. And make sure to stay hydrated when increasing fiber intake to aid digestion.

High-Fiber Chickpea Blondies