Benefits of Fiber

High fiber intake brings huge benefits to health. Let us find out.

The Doctor gave instructions to start a high fiber diet. Why? How can I eat more fiber?

fiber in watermelon

Eating a high-fiber diet that includes at least 25 g of fiber and drinking water up to 1.5-2.0 L a day may help lower your LDL or bad cholesterol which increases the risk for diseases.

A fiber-rich diet can lower the risk of heart attack by up to 36% and the risk of type 2 diabetes by up to 30%. You can find fiber in cereal grains, fruits, vegetables, and dried beans, peas, and legumes.

Lower the risks

fiber gets lower the risks of cancer, obesity

My Mother has diabetes she does not experience constipation. Why did the doctor recommend a high fiber diet?
High fiber diet is recommended to lower the risks for…

Fiber Guide

“I don’t eat root crops and legumes. What is the fiber content of some common foods and other nuts I see in the grocery store?”

From the list, try to make a daily menu that follows the dietary fiber recommendation of 25 grams per day.

Refer to this guide when shopping and preparing for food.

fiber guide fruits
fiber guide vegetables
fiber guide nuts
fiber guide grains, cereals, pasta
Fiber Content
Monggo26.9 g/ 100 g
Utaw38 g/ 100g
Mani9 g/ 100 g
Sitaw20 g/ 100 g
Paayap29.5 g/ 100 g
Garbanzos24.9 g/ 100 g
Gisantes27.6 g/ 100 g
Patani17.7 g/ 100 g
Kadyos4 g/ 100 g
Kamote3.2 g/ 100 g
Gabi9.5 g/ 100 g
Patatas4 g/ 100 g
Tugi7 g/ 100 g
Ubi7.4 g/ 100 g
Kamoteng Kahoy3.2 g/ 100 g