Dietary fiber comes from plant sources and is an important part of a healthy diet.
Types of Fiber
In general, there are two types of fiber: soluble and insoluble. Many plant foods contain some of both. There are some differences; for example, soluble fibers dissolve in water and insoluble fibers do not. Good sources of soluble fiber include oats, beans, dried peas, fruits, vegetables and legumes. Wheat bran, whole grain products and vegetables are good sources of insoluble fiber.
How Much Fiber Do I Need?
The American Dietetic Association recommends a healthy diet include 20-35 grams of fiber a day from plant foods, including both soluble and insoluble fiber. However, Americans only consume about half that amount. You should do your best to get the fiber you need from the foods you eat each day. Some foods do have more fiber than others:
- Beans, such as kidney, navy and pinto, have 4-8 grams
in ½ cup - Brown rice has 3 grams in 1 cup
- Fruits with skin, such as apples and pears, have 4 grams
- High fiber cereals can have as much as 10 grams of fiber
per serving — check the label - Green peas have 4 grams in ½ cup
To see an example of how to incorporate fiber into your meals, view our Fiber Rich Diet.
Each serving of Benefiber Powder provides 3 grams of fiber and the powder is easily mixed into beverages† or soft foods. For example, try mixing Benefiber Powder into any of the following:
- Water
- Pudding
- Milk
- Cereal
- Coffee
- Yogurt
- Pasta sauce
- Gelatin
†Not recommended for carbonated beverages.
*Take along with a healthy diet.
This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose treat, cure or prevent any disease.
