Quiz: Which food has the highest amount of fiber?  

a.  1 apple                   

b.  ½ c. blueberries 

c.  1/2 cup black beans

d.  1 whole wheat pita

(See answers below)

Dietary fiber can be found in whole grains, fruit, vegetables, cooked beans, peas, lentils, nuts and seeds.

Fiber has important health benefits for adults and children. It promotes regularity, prevents constipation and can aid in weight loss and maintaining a healthy weight.  Fiber has also been shown to prevent some cancers, especially colon and breast cancer.  In addition, fiber may help lower the LDL cholesterol (the bad cholesterol) and total cholesterol, therefore reducing the risk of heart disease and stroke. Fiber can also help lower blood sugar, therefore helping better manage diabetes, and possibly preventing diabetes. 

A product or food item can be labeled “High Fiber” when it contains 5 grams or more per serving of fiber.  Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.  And research has shown that children who eat a wide variety of fiber-rich foods will likely continue with this healthy habit later in life!

Answers: c. 1/2 cup black beans has 6 grams of fiber; a. 1 apple has 4.5 grams; b. ½ c. blueberries has 4.4 grams; d. 1 whole wheat pita has 4.5 grams.

Love, Health & Happiness,

Phyllis