Fiber is the part of a plant humans cannot digest.  Fiber is classified as soluble or insoluble.  Soluble fiber can reduce LDL (or sometimes called “bad”) cholesterol.  LDL cholesterol is a large risk factor for heart disease.  Oats contain the biggest proportion of soluble fiber of any grain.  Insoluble fiber also can lower your risk of cardiovascular problems.  Insoluble fiber slows gastric emptying, making you feel full longer.  By eating fiber and by using the glycemic index to make smart diet choices you can lower you overall calorie intake and fight heart disease.


Good Sources of Fiber

1 Cup of Bran- 9 grams

1 Cup of Lima Beans- 7 grams

1 Cup of Kidney Beans- 6 grams

1 medium Orange- 2.5 grams

1 medium Apple- 2 grams

1 cup of Broccoli- 5.5 grams

Potato w/ skin- 5 grams

.5 cup raisins- 2.5 grams

2 slices Whole Wheat Bread- 1.5 grams


Works Cited


Deuster, Patricia A., Ph. D., M.P.H., eds. The U.S. Navy Seal Guide to Fitness and Nutrition. Skyhorse Publishish, Inc., 2007.


“Fiber”. American Heart Association. 2007. 3 July 2007. <>