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What's The Dealio on Fiber: Soluble and Insoluble

 

Many clients send me messages wondering if they're getting enough fiber or they include fiber supplements in their daily vitamin regimen because they think that'll help them hit the recommend intake.

 

 

Here's what fiber supplements will provide:

 

In 3 gummies, you'll get 6 grams of soluble fiber (and NO insoluble fiber). 

 

If you're trying to get the recommended intake of 35 g/ day of fiber per day and following the 3:1 ratio recommendations of soluble to insoluble fiber intake then you're still going to need about 6 more grams of soluble fiber on top of the gummies that you take.

 

Instead of spending money on the supplements that don't fulfill the recommendations, just incorporate more high SOLUBLE fiber foods into your diet.

 

One cup of black beans (172 grams) packs 15 grams

4 grams per cup cup (133 grams) of cooked beans

4 grams per cup (78 grams) of Brussels sprouts 

4  grams per cup (150 grams) of cooked sweet potato

4 grams per 1/2 cup (37 grams) of dried figs

3 grams per  cup (92 grams) of cooked broccoli 

2.4 grams per cup (128 grams) of cooked carrots

2.1 grams per half an avocado

1.9 grams per cup (233 grams) of cooked oats

1.5 grams per medium-sized pear

1.4 grams per medium-sized nectarine 

1.4 grams per three apricots

1.2 grams per tablespoon (14 grams) of whole flaxseeds

 

 

 

 

 

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