Fiber is comprised of the tough, fibrous structures of plants. The interesting thing about fiber is that unlike carbohydrates, protein, and fat it is not digested. Fiber stays fairly intact as it travels through the various digestive organs in the body, providing us with many health benefits as it makes its journey.

There are two different types of fiber:

Soluble Fiber is able to dissolve in water, creating a gummy substance. This type of fiber increases stool bulk, and has been shown to lower cholesterol levels which keeps our heart feeling strong! Sources of soluble fiber include oats, rye, barley, psyllium (the fiber found in the dietary supplement Metamucil) beans, legumes, and citrus fruits.

Insoluble fiber increases the rate of movement of fecal matter throughout the digestive tract to prevent constipation. Sources of insoluble fiber include whole-wheat flour, wheat bran, nuts, beans and vegetables.   

Fiber can also be very beneficial in those with diabetes due to its ability to control blood sugar levels by slowing the breakdown of sugars. In addition, fiber can aid in weight management. High fiber diets tend to make us feel fuller for longer, and are usually filled with foods that are low in calories.

 So now that you know where fiber comes from and why it is a crucial element of your diet, how much do you need to consume? The recommended daily amount of fiber is 25 grams for women and 38 grams for men.

Here are some examples of foods and their fiber content:

1 medium pear with skin= 5.5g fiber

¾ cup bran flakes= 5.3g fiber

1 small baked potato with skin= 3g fiber

1 cup cooed black beans= 15g fiber



Final Fiber Tips:

1.      Drink plenty of water! Fiber needs water in order to improve the texture of your stool.

2.       Add fiber into your diet gradually to ease any discomfort or bloating that can accompany a high fiber diet.

Sources: (image)




I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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