TYPE OF FIBER
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HIGH-FIBER FOODS
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Water-soluble
Prolong time in intestines/lowers blood cholesterol
Water-insoluble
Reduce transit time
The recommended daily intake of fiber is 20-35g per day for adults, adolescents, and older children.
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Fruits, oatmeal, barley, beans (legumes), apple, citrus, potatoes
Vegetables, wheat, "whole" grains, cereals, brown rice, nuts, seeds
Foods that contain approximately 4 grams of fiber;
Large Apple
4 Apricots
Medium Banana
3/4 cup Berries
3/4 cup Barley, Bulgur, Granola, Oatmeal, some Cereals |
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