Hi, I’m Dr. John La Puma. Welcome to the ChefMD® Video Blog. Today’s question is from Peg who asks

“What are foods high in soluble and insoluble fiber and how much daily fiber should one have to promote weight loss?”

Hi Peg. Thank you for writing from Meribel, Indiana.
Soluble and insoluble fiber are actually often in the very same foods but there are a few differences.

Soluble fiber soothes and regulates and you can think of it as kind of starchy. It protects against irritable bowel and the foods that have the most soluble fiber like rice, oats, barley, and sweet potatoes and squash.

Insoluble fiber, on the other hand, is found in beans, berries, and brain, broccoli, nuts and seeds and whole wheat. That actually keeps things flowing through you. It is important to know that plant foods are the only ones that have fiber. Foods from animals do not have any fiber.
You need, I’d say a minimum of 25 grams and up to 50 grams a day if you are going to get serious about weight loss. Make sure you drink enough water with that fiber or it will act like cement.
I hope to answer your question next week. Thanks.

This information is (c) John La Puma, MD, 2015, and is educational and not medical advice. All rights reserved.

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