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5 amazing ways fiber helps your body

Consumir suficiente fibra cada día puede hacer maravillas por tu cuerpo. Tal vez no lo sepas, pero la fibra dietética puede:

  1. Support weight loss by making you feel full for longer
  2. Keep you “regular” and help prevent certain digestive problems
  3. Reduce cholesterol by lowering levels of “bad” cholesterol in your blood
  4. Manage blood glucose by slowing your absorption of carbohydrates
  5. Reduce the risk of certain health conditions including heart disease

Including a variety of fruits, vegetables and whole grains in your daily eating plan will help you get closer to your daily fiber goal. Adding SPLENDA No Calorie Sweetener, 1 Gram of Fiber to your favorite foods and drinks helps, too!

¿Qué es la fibra?

La fibra es la parte de los alimentos provenientes de ciertas plantas que tu cuerpo no digiere. There are two types of fiber that offer different benefits to your body:

Soluble fiber dissolves in water

Soluble fiber transforms into a gel-like substance that helps to keep you feeling full and helps reduce cholesterol.

Insoluble fiber doesn’t dissolve in water

Insoluble fiber helps move food through your digestive system and adds bulk, which helps with regularity.

Where can I find fiber?

Many foods contain fiber, but the amount they contain may vary! Use this information to find out which of your favorite foods are truly rich in fiber.

Foods Boasting

"high fiber*"

must have at least 5 grams per serving, per FDA regulation.

*Based on FDA definition

Foods Labeled

"a good source of fiber*"

offer 2.5 to 4.9 grams per serving, per FDA regulation.

*Based on FDA definition

Check Ingredient Lists

If the first ingredient listed contains the word "whole" (such as whole oats), it is likely that the product is mostly

whole grain

and provides fiber

Add More Fiber To Your Diet With SPLENDA®

An easy way to add fiber

You can easily add a little fiber to the foods and drinks you already love with SPLENDA® No Calorie Sweetener, 1 Gram of Fiber. Each packet brings the same sweet taste you love, plus one gram of fiber.

More fabulous fiber finds

Most fiber-containing foods contain both soluble and insoluble fiber-but in different amounts. For the greatest benefit, mix up your fiber sources! Here are some fabulous finds, ranked by the fiber grams they contain.

Legumes
Red kidney beans, canned½ taza8g
Lentils, cooked½ taza8g
Refried beans, canned½ taza7g
Chickpeas, canned½ taza5g
Baked beans, vegetarian, canned½ taza5g
Frutas
Asian pear, fresh110g
Blackberries, fresh1 taza8g
Pear, fresh15g
Apple, with skin13g
Cereal, Grains & Pasta
Rye wafers25g
Bulgur, cooked½ taza 4g
Spaghetti, whole wheat, cooked½ taza 3g
Barley, pearled, cooked½ taza 3g
Vegetables
Artichoke1 medium7g
Broccoli, cooked1 taza 5g
Sweet potato, with skin, baked1 5g
Peas, frozen, cooked½ taza4g
Nuts & Seeds
Almonds1 oz. ( 24 nuts )3g
Pistachios1 oz. ( 47 nuts )3g
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Healthy Living Tips From SPLENDA®

More Healthy Eating Tips

Visit the SPLENDA LIVING™ blog for expert insights from nutritionists.