Is there a concern re: low [[blood sugar]] Does it matter when? morning is best suggestions when traveling? Low fiber foods you have - [[tofu]], [[molasses]] # Fiber ([[insoluable vs soluable fiber|soluable]] and [[insoluable vs soluable fiber|insoluable]]) which they have more of (total amount per 100g that is high for that category) - Add-ons (25g) - wheat germ (42), baobab (42), [[ashwaganda]] (33), [[astragalus]] (20), [[nutritional yeast]] (18), spices (15+), amla (4.3) - Beans balance (20g is high) - navy (37), pinto, black, kidney, chickpeas, lentil, mung (20) - [[Whole grains]] insoluable (10g) - Rye, barley, [[oats]], buckwheat - [[Nuts and Seeds]] insoluable (10g) [[chia]](30+), flax (25+), pumpkin, almond, seseme, pistachio , pecan - Veggies insoluable (4g is high)- [[artichoke]] (9), [[peas]] (6), [[sweet potatos]] (3), [[kale]] (3.5), [[jicama]] (3), garlic (2) - Fruits balanced (3g is high) - [[passion fruit]](10), [[Raspberry]] (6.5), service (5.9), blackberry (5.3), black/red currant (5.1), , pomegranet, cactus pear (3.7), rambutan (<1) ## Beans | Bean Type | Total Fiber (g) | Soluble Fiber (g) | Insoluble Fiber (g) | Calories | Protein (g) | %DV Protein | %DV Fiber | Iron (mg) | %DV Iron | Zinc (mg) | %DV Zinc | Vitamin K (μg) | %DV Vit K | Calcium (mg) | %DV Ca | Magnesium (mg) | %DV Mg | Omega-3 (g) | Omega-6 (g) | Omega-3:6 Ratio | GI | GL | Cost ($/lb) | | ------------------------ | --------------- | ----------------- | ------------------- | -------- | ----------- | ----------- | --------- | --------- | -------- | --------- | -------- | -------------- | --------- | ------------ | ------- | -------------- | ------- | ----------- | ----------- | --------------- | ------ | ----- | ----------- | | **[[Mung Beans]]** | **20.3** | **3.3** | **17.0** | **347** | **23.9** | **48%** | **81%** | **6.7** | **37%** | **2.7** | **25%** | **9.0** | **8%** | **132** | **10%** | **189** | **45%** | **0.33** | **0.14** | **2.4:1** | **25** | **4** | **$2-4** | | Chickpeas | 24.5 | 3.8 | 20.7 | 364 | 19.3 | 39% | 98% | 4.3 | 24% | 2.8 | 25% | 9.0 | 8% | 105 | 8% | 115 | 27% | 0.15 | 2.59 | 1:17.3 | 28 | 8 | $1-3 | | Navy Beans | 36.7 | 14.7 | 22.0 | 337 | 22.3 | 45% | 147% | 5.5 | 31% | 3.7 | 34% | 3.5 | 3% | 147 | 11% | 175 | 42% | 0.61 | 0.34 | 1.8:1 | 38 | 12 | $1-3 | | Pinto Beans | 30.5 | 7.0 | 23.5 | 347 | 21.4 | 43% | 122% | 5.1 | 28% | 2.3 | 21% | 5.6 | 5% | 113 | 9% | 176 | 42% | 0.30 | 0.35 | 1:1.2 | 39 | 14 | $1-3 | | Black Beans | 29.0 | 5.4 | 23.6 | 341 | 21.6 | 43% | 116% | 5.0 | 28% | 3.0 | 27% | 5.0 | 4% | 123 | 9% | 171 | 41% | 0.21 | 0.24 | 1:1.1 | 30 | 7 | $1-3 | | Kidney Beans | 24.9 | 6.5 | 18.4 | 337 | 22.5 | 45% | 100% | 6.7 | 37% | 2.8 | 25% | 19.0 | 16% | 143 | 11% | 140 | 33% | 0.10 | 0.28 | 1:2.8 | 29 | 7 | $1-3 | | Lentils | 24.3 | 1.8 | 22.5 | 352 | 24.6 | 49% | 97% | 6.5 | 36% | 3.3 | 30% | 5.0 | 4% | 56 | 4% | 122 | 29% | 0.18 | 0.34 | 1:1.9 | 29 | 5 | $2-4 | | Lima Beans | 21.4 | 5.4 | 16.0 | 338 | 21.5 | 43% | 86% | 7.5 | 42% | 2.8 | 25% | 5.0 | 4% | 81 | 6% | 224 | 53% | 0.32 | 0.51 | 1:1.6 | 32 | 9 | $2-4 | | Soybeans | 17.3 | 6.3 | 11.0 | 446 | 36.5 | 73% | 69% | 15.7 | 87% | 4.9 | 45% | 47.0 | 39% | 277 | 21% | 280 | 67% | 1.33 | 9.93 | 1:7.5 | 18 | 1 | $1-3 | | Adzuki Beans | 16.8 | 4.5 | 12.3 | 329 | 19.9 | 40% | 67% | 4.6 | 26% | 5.0 | 45% | N/A | N/A | 66 | 5% | 127 | 30% | 0.04 | 0.25 | 1:6.3 | 25 | 4 | $3-5 | | Fava Beans | 15.4 | 2.8 | 12.6 | 341 | 26.1 | 52% | 62% | 6.7 | 37% | 3.1 | 28% | 9.0 | 8% | 103 | 8% | 192 | 46% | 0.10 | 0.29 | 1:2.9 | 40 | 13 | $3-5 | | Green Peas (dried) | 14.5 | 2.3 | 12.2 | 352 | 23.9 | 48% | 58% | 4.4 | 24% | 3.0 | 27% | 24.8 | 21% | 55 | 4% | 115 | 27% | 0.04 | 0.13 | 1:3.3 | 22 | 3 | $2-4 | | Edamame (green soybeans) | 5.2 | 1.5 | 3.7 | 121 | 11.9 | 24% | 21% | 2.3 | 13% | 1.1 | 10% | 26.8 | 22% | 63 | 5% | 64 | 15% | 0.28 | 1.79 | 1:6.4 | 25 | 1 | $3-5 | ## Grains | Grain | Total Fiber (g) | %DV Fiber | Protein (g) | Calories | Iron (mg) | %DV Iron | Zinc (mg) | %DV Zinc | Vitamin K (μg) | %DV Vit K | Calcium (mg) | %DV Ca | Magnesium (mg) | %DV Mg | %DV Protein | Omega-3 (g) | Omega-6 (g) | Omega-3:6 Ratio | %DV Calories | GI | GL | Cost ($/lb) | | -------------- | --------------- | --------- | ----------- | -------- | --------- | -------- | --------- | -------- | -------------- | --------- | ------------ | ------ | -------------- | ------ | ----------- | ----------- | ----------- | --------------- | ------------ | --- | --- | ----------- | | [[wheat bran]] | 42.8 | 171% | 15.6 | 216 | 10.6 | 59% | 7.3 | 66% | 1.9 | 2% | 73 | 6% | 611 | 146% | 31% | 0.16 | 1.02 | 1:6.4 | 11% | 15 | 1 | $2-3 | | Rye | 15.1 | 60% | 10.3 | 338 | 2.7 | 15% | 2.7 | 25% | 5.9 | 5% | 33 | 3% | 110 | 26% | 21% | 0.11 | 0.63 | 1:5.7 | 17% | 34 | 7 | $2-4 | | Barley | 15.6 | 62% | 12.5 | 354 | 2.5 | 14% | 2.8 | 25% | 2.2 | 2% | 33 | 3% | 133 | 32% | 25% | 0.07 | 0.89 | 1:12.7 | 18% | 28 | 9 | $1-3 | | Oats | 10.6 | 42% | 16.9 | 389 | 4.7 | 26% | 4.0 | 36% | 3.2 | 3% | 54 | 4% | 177 | 42% | 34% | 0.11 | 2.42 | 1:22 | 19% | 55 | 13 | $2-4 | | Quinoa | 7.0 | 28% | 14.1 | 368 | 4.6 | 26% | 3.1 | 28% | N/A | N/A | 47 | 4% | 197 | 47% | 28% | 0.15 | 1.61 | 1:10.7 | 18% | 53 | 13 | $4-7 | | Brown Rice | 3.5 | 14% | 7.9 | 370 | 1.5 | 8% | 2.0 | 18% | 1.9 | 2% | 23 | 2% | 143 | 34% | 16% | 0.04 | 0.96 | 1:24 | 19% | 50 | 16 | $1-3 | | Millet | 8.5 | 34% | 11.0 | 378 | 3.0 | 17% | 1.7 | 15% | 0.9 | 1% | 8 | 1% | 114 | 27% | 22% | N/A | N/A | N/A | 19% | 71 | 25 | $2-4 | | [[buckwheat]] | 10.0 | 40% | 13.3 | 343 | 2.2 | 12% | 2.4 | 22% | 7.0 | 6% | 18 | 1% | 231 | 55% | 27% | 0.08 | 0.31 | 1:3.9 | 17% | 54 | 16 | $3-5 | | Amaranth | 6.7 | 27% | 13.6 | 371 | 7.6 | 42% | 2.9 | 26% | N/A | N/A | 159 | 12% | 248 | 59% | 27% | 0.04 | 1.17 | 1:29.3 | 19% | 21 | 4 | $4-7 | | Sorghum | 6.3 | 25% | 10.6 | 329 | 3.4 | 19% | 1.7 | 15% | N/A | N/A | 13 | 1% | 165 | 39% | 21% | N/A | N/A | N/A | 16% | 62 | 18 | $2-4 | | Teff | 8.0 | 32% | 13.3 | 367 | 7.6 | 42% | 3.6 | 33% | N/A | N/A | 180 | 14% | 184 | 44% | 27% | N/A | N/A | N/A | 18% | 74 | 19 | $5-8 | | Wild Rice | 6.2 | 25% | 14.7 | 357 | 1.8 | 10% | 6.0 | 55% | 1.9 | 2% | 21 | 2% | 177 | 42% | 29% | 0.28 | 0.36 | 1:1.3 | 18% | 57 | 18 | $8-12 | ## Veggies | Vegetable (100g) | Total Fiber (g) | %DV Fiber | Iron (mg) | %DV Iron | Zinc (mg) | %DV Zinc | Vitamin K (μg) | %DV Vit K | Calcium (mg) | %DV Ca | Magnesium (mg) | %DV Mg | Protein (g) | %DV Protein | Omega-3 (g) | Omega-6 (g) | Omega-3:6 Ratio | Calories | %DV Calories | GI | GL | Cost ($/lb) | | ---------------------- | --------------- | --------- | --------- | -------- | --------- | -------- | -------------- | --------- | ------------ | ------ | -------------- | ------ | ----------- | ----------- | ----------- | ----------- | --------------- | -------- | ------------ | --- | --- | ----------- | | Dried [[Chicory Root]] | 41.0 | 164% | 0.9 | 5% | 0.2 | 2% | N/A | N/A | 74 | 6% | 19 | 5% | 2.0 | 4% | N/A | N/A | N/A | 43 | 2% | N/A | N/A | $15-20 | | Sun-dried Tomatoes | 12.3 | 49% | 9.1 | 51% | 1.0 | 9% | 43.0 | 36% | 110 | 8% | 194 | 46% | 14.1 | 28% | 0.07 | 0.68 | 1:9.7 | 258 | 13% | 35 | 4 | $10-15 | | Artichoke | 8.6 | 34% | 1.3 | 7% | 0.5 | 5% | 14.8 | 12% | 44 | 3% | 60 | 14% | 3.3 | 7% | 0.04 | 0.07 | 1:1.8 | 47 | 2% | 20 | 1 | $3-5 | | Peas | 5.7 | 23% | 1.5 | 8% | 1.2 | 11% | 24.8 | 21% | 25 | 2% | 33 | 8% | 5.4 | 11% | 0.04 | 0.13 | 1:3.3 | 81 | 4% | 51 | 4 | $2-4 | | Brussels Sprouts | 3.8 | 15% | 1.4 | 8% | 0.4 | 4% | 177.0 | 148% | 42 | 3% | 23 | 5% | 3.4 | 7% | 0.11 | 0.07 | 1.6:1 | 43 | 2% | 32 | 2 | $3-5 | | Broccoli | 2.6 | 10% | 0.7 | 4% | 0.4 | 4% | 101.6 | 85% | 47 | 4% | 21 | 5% | 2.8 | 6% | 0.11 | 0.02 | 5.5:1 | 34 | 2% | 10 | 1 | $2-4 | | Cauliflower | 2.0 | 8% | 0.4 | 2% | 0.3 | 3% | 15.5 | 13% | 22 | 2% | 15 | 4% | 1.9 | 4% | 0.03 | 0.01 | 3:1 | 25 | 1% | 15 | 1 | $2-4 | | Spinach | 2.2 | 9% | 2.7 | 15% | 0.5 | 5% | 483.0 | 403% | 99 | 8% | 79 | 19% | 2.9 | 6% | 0.14 | 0.03 | 4.7:1 | 23 | 1% | 15 | 1 | $3-5 | | Kale | 3.6 | 14% | 1.5 | 8% | 0.4 | 4% | 704.8 | 587% | 135 | 10% | 33 | 8% | 4.3 | 9% | 0.18 | 0.14 | 1.3:1 | 49 | 2% | 15 | 1 | $3-5 | | Carrots | 2.8 | 11% | 0.3 | 2% | 0.2 | 2% | 13.2 | 11% | 33 | 3% | 12 | 3% | 0.9 | 2% | 0.00 | 0.12 | 1:120 | 41 | 2% | 35 | 2 | $1-2 | | Bell Peppers | 1.7 | 7% | 0.3 | 2% | 0.2 | 2% | 7.4 | 6% | 10 | 1% | 10 | 2% | 0.9 | 2% | 0.01 | 0.08 | 1:8 | 31 | 2% | 15 | 1 | $2-4 | | Tomatoes | 1.2 | 5% | 0.3 | 2% | 0.2 | 2% | 7.9 | 7% | 10 | 1% | 11 | 3% | 0.9 | 2% | 0.00 | 0.08 | 1:80 | 18 | 1% | 15 | 1 | $2-3 | | Cucumber | 0.5 | 2% | 0.3 | 2% | 0.2 | 2% | 16.4 | 14% | 16 | 1% | 13 | 3% | 0.7 | 1% | 0.01 | 0.03 | 1:3 | 15 | 1% | 15 | 1 | $1-3 | | Lettuce | 1.3 | 5% | 0.9 | 5% | 0.2 | 2% | 102.5 | 85% | 36 | 3% | 13 | 3% | 1.4 | 3% | 0.11 | 0.04 | 2.8:1 | 15 | 1% | 15 | 0 | $2-4 | | Onions | 1.7 | 7% | 0.2 | 1% | 0.2 | 2% | 0.4 | 0% | 23 | 2% | 10 | 2% | 1.1 | 2% | 0.01 | 0.02 | 1:2 | 40 | 2% | 10 | 1 | $1-2 | | Garlic | 2.1 | 8% | 1.7 | 9% | 1.2 | 11% | 1.7 | 1% | 181 | 14% | 25 | 6% | 6.4 | 13% | 0.01 | 0.15 | 1:15 | 149 | 7% | 30 | 1 | $3-5 | | Sweet Potato | 3.0 | 12% | 0.6 | 3% | 0.3 | 3% | 1.8 | 2% | 30 | 2% | 25 | 6% | 1.6 | 3% | 0.00 | 0.01 | 1:10 | 86 | 4% | 70 | 22 | $1-3 | | Potato | 2.2 | 9% | 0.8 | 4% | 0.3 | 3% | 2.0 | 2% | 12 | 1% | 23 | 5% | 2.0 | 4% | 0.01 | 0.03 | 1:3 | 77 | 4% | 85 | 14 | $1-2 | | Beets | 2.8 | 11% | 0.8 | 4% | 0.4 | 4% | 0.2 | 0% | 16 | 1% | 23 | 5% | 1.6 | 3% | 0.01 | 0.06 | 1:6 | 43 | 2% | 64 | 5 | $2-3 | | Radish | 1.6 | 6% | 0.3 | 2% | 0.3 | 3% | 1.3 | 1% | 25 | 2% | 10 | 2% | 0.7 | 1% | 0.01 | 0.05 | 1:5 | 16 | 1% | 15 | 1 | $2-3 | | Zucchini | 1.0 | 4% | 0.4 | 2% | 0.3 | 3% | 4.3 | 4% | 16 | 1% | 18 | 4% | 1.2 | 2% | 0.09 | 0.07 | 1.3:1 | 17 | 1% | 15 | 1 | $2-3 | | Eggplant | 3.0 | 12% | 0.2 | 1% | 0.2 | 2% | 3.5 | 3% | 9 | 1% | 14 | 3% | 1.0 | 2% | 0.02 | 0.04 | 1:2 | 25 | 1% | 20 | 1 | $2-4 | | Asparagus | 2.1 | 8% | 2.1 | 12% | 0.5 | 5% | 41.6 | 35% | 24 | 2% | 14 | 3% | 2.2 | 4% | 0.01 | 0.02 | 1:2 | 20 | 1% | 15 | 1 | $3-5 | | Celery | 1.6 | 6% | 0.2 | 1% | 0.1 | 1% | 29.3 | 24% | 40 | 3% | 11 | 3% | 0.7 | 1% | 0.01 | 0.04 | 1:4 | 16 | 1% | 15 | 0 | $2-3 | | Green Beans | 2.7 | 11% | 1.0 | 6% | 0.2 | 2% | 43.0 | 36% | 37 | 3% | 25 | 6% | 1.8 | 4% | 0.10 | 0.06 | 1.7:1 | 31 | 2% | 30 | 2 | $2-4 | | Cabbage | 2.5 | 10% | 0.5 | 3% | 0.2 | 2% | 76.0 | 63% | 40 | 3% | 12 | 3% | 1.3 | 3% | 0.02 | 0.02 | 1:1 | 25 | 1% | 10 | 0 | $1-2 | | Mushrooms | 1.0 | 4% | 0.5 | 3% | 0.5 | 5% | 0.1 | 0% | 3 | 0% | 9 | 2% | 3.1 | 6% | 0.00 | 0.04 | 1:40 | 22 | 1% | 10 | 0 | $3-5 | | Turnip | 1.8 | 7% | 0.3 | 2% | 0.3 | 3% | 0.1 | 0% | 30 | 2% | 11 | 3% | 0.9 | 2% | 0.01 | 0.02 | 1:2 | 28 | 1% | 30 | 2 | $1-3 | | Squash (Butternut) | 2.0 | 8% | 0.7 | 4% | 0.2 | 2% | 1.1 | 1% | 48 | 4% | 34 | 8% | 1.0 | 2% | 0.03 | 0.02 | 1.5:1 | 45 | 2% | 51 | 3 | $1-3 | | Okra | 3.2 | 13% | 0.8 | 4% | 0.6 | 5% | 31.3 | 26% | 81 | 6% | 57 | 14% | 2.0 | 4% | 0.02 | 0.03 | 1:1.5 | 33 | 2% | 20 | 1 | $3-5 | ## Nuts and seeds | Nut/Seed Type | Total Fiber (g) | Soluble Fiber (g) | Insoluble Fiber (g) | Calories | Protein (g) | %DV Protein | %DV Fiber | Iron (mg) | %DV Iron | Zinc (mg) | %DV Zinc | Vitamin K (μg) | %DV Vit K | Calcium (mg) | %DV Ca | Magnesium (mg) | %DV Mg | Omega-3 (g) | Omega-6 (g) | Omega-3:6 Ratio | GI | GL | Cost ($/lb) | | --------------- | --------------- | ----------------- | ------------------- | -------- | ----------- | ----------- | --------- | --------- | -------- | --------- | -------- | -------------- | --------- | ------------ | ------ | -------------- | ------ | ----------- | ----------- | --------------- | --- | --- | ----------- | | Chia Seeds | 34.4 | 2.1 | 32.3 | 486 | 16.5 | 33% | 138% | 7.7 | 43% | 4.6 | 42% | 0 | 0% | 631 | 49% | 335 | 80% | 17.83 | 5.84 | 3.1:1 | N/A | N/A | $6-10 | | Flaxseeds | 27.3 | 7.6 | 19.7 | 534 | 18.3 | 37% | 109% | 5.7 | 32% | 4.3 | 39% | 4.3 | 4% | 255 | 20% | 392 | 93% | 22.81 | 5.91 | 3.9:1 | N/A | N/A | $3-6 | | Pumpkin Seeds | 18.4 | N/A | N/A | 559 | 30.2 | 60% | 74% | 8.8 | 49% | 7.8 | 71% | 7.3 | 6% | 46 | 4% | 592 | 141% | 0.17 | 20.70 | 1:122 | 25 | 3 | $5-8 | | Almonds | 12.5 | 0.6 | 11.9 | 579 | 21.2 | 42% | 50% | 3.7 | 21% | 3.1 | 28% | 0 | 0% | 269 | 21% | 270 | 64% | 0.00 | 12.21 | 1:12210 | 15 | 1 | $7-12 | | Pistachios | 10.6 | 0.3 | 10.3 | 560 | 20.2 | 40% | 42% | 3.9 | 22% | 2.2 | 20% | 13.2 | 11% | 105 | 8% | 121 | 29% | 0.25 | 13.74 | 1:55 | 15 | 1 | $8-15 | | Hazelnuts | 9.7 | 0.2 | 9.5 | 628 | 15.0 | 30% | 39% | 4.7 | 26% | 2.5 | 23% | 14.2 | 12% | 114 | 9% | 163 | 39% | 0.09 | 7.83 | 1:87 | 15 | 2 | $8-15 | | Pecans | 9.6 | 0.4 | 9.2 | 691 | 9.2 | 18% | 38% | 2.5 | 14% | 4.5 | 41% | 3.5 | 3% | 70 | 5% | 121 | 29% | 0.99 | 20.63 | 1:20.8 | 10 | 1 | $8-15 | | Walnuts | 6.7 | 0.4 | 6.3 | 654 | 15.2 | 30% | 27% | 2.9 | 16% | 3.1 | 28% | 2.7 | 2% | 98 | 8% | 158 | 38% | 9.08 | 38.09 | 1:4.2 | 15 | 1 | $8-15 | | Sunflower Seeds | 8.6 | 1.1 | 7.5 | 584 | 20.8 | 42% | 34% | 5.3 | 29% | 5.0 | 45% | 0 | 0% | 78 | 6% | 325 | 77% | 0.06 | 23.05 | 1:384 | 35 | 2 | $3-6 | | Sesame Seeds | 11.8 | 0.5 | 11.3 | 573 | 17.7 | 35% | 47% | 14.6 | 81% | 7.8 | 71% | 0 | 0% | 975 | 75% | 351 | 84% | 0.37 | 21.37 | 1:57.8 | 35 | 3 | $4-8 | | Macadamia Nuts | 8.6 | 0.8 | 7.8 | 718 | 7.9 | 16% | 34% | 3.7 | 21% | 1.3 | 12% | 0 | 0% | 85 | 7% | 130 | 31% | 0.21 | 1.30 | 1:6.2 | 10 | 1 | $15-25 | | Brazil Nuts | 7.5 | 0.2 | 7.3 | 656 | 14.3 | 29% | 30% | 2.4 | 13% | 4.1 | 37% | 0 | 0% | 160 | 12% | 376 | 90% | 0.02 | 20.58 | 1:1029 | 15 | 1 | $10-18 | | Cashews | 3.3 | 0.3 | 3.0 | 553 | 18.2 | 36% | 13% | 6.7 | 37% | 5.8 | 53% | 34.1 | 28% | 37 | 3% | 292 | 70% | 0.15 | 7.78 | 1:51.9 | 25 | 3 | $8-15 | | Pine Nuts | 3.7 | N/A | N/A | 673 | 13.7 | 27% | 15% | 5.5 | 31% | 6.5 | 59% | 53.9 | 45% | 16 | 1% | 251 | 60% | 0.16 | 33.21 | 1:207.6 | 15 | 1 | $25-40 | ## Fruits | Fruit Type | Total Fiber (g) | Soluble Fiber (g) | Insoluble Fiber (g) | Calories | Protein (g) | %DV Protein | %DV Fiber | Iron (mg) | %DV Iron | Zinc (mg) | %DV Zinc | Vitamin K (μg) | %DV Vit K | Calcium (mg) | %DV Ca | Magnesium (mg) | %DV Mg | Omega-3 (g) | Omega-6 (g) | Omega-3:6 Ratio | GI | GL | Cost ($/lb) | | ------------- | --------------- | ----------------- | ------------------- | -------- | ----------- | ----------- | --------- | --------- | -------- | --------- | -------- | -------------- | --------- | ------------ | ------ | -------------- | ------ | ----------- | ----------- | --------------- | --- | --- | ----------- | | Passion Fruit | 10.4 | N/A | N/A | 97 | 2.2 | 4% | 42% | 1.6 | 9% | 0.1 | 1% | 0.7 | 1% | 12 | 1% | 29 | 7% | 0.09 | 0.26 | 1:2.9 | N/A | N/A | $5-10 | | Raspberry | 6.5 | 0.7 | 5.8 | 52 | 1.2 | 2% | 26% | 0.7 | 4% | 0.4 | 4% | 7.8 | 7% | 25 | 2% | 22 | 5% | 0.13 | 0.24 | 1:1.8 | 25 | 3 | $4-8 | | Serviceberry | 5.9 | N/A | N/A | 85 | 1.3 | 3% | 24% | 0.9 | 5% | 0.4 | 4% | N/A | N/A | 37 | 3% | 24 | 6% | N/A | N/A | N/A | N/A | N/A | $8-15 | | Blackberry | 5.3 | 0.7 | 4.6 | 43 | 1.4 | 3% | 21% | 0.6 | 3% | 0.5 | 5% | 19.8 | 17% | 29 | 2% | 20 | 5% | 0.09 | 0.28 | 1:3.1 | 25 | 4 | $4-8 | | Black Currant | 5.1 | N/A | N/A | 63 | 1.4 | 3% | 20% | 1.5 | 8% | 0.3 | 3% | 25.0 | 21% | 55 | 4% | 24 | 6% | 0.16 | 0.16 | 1:1 | 15 | 1 | $8-15 | | Red Currant | 4.3 | N/A | N/A | 56 | 1.4 | 3% | 17% | 1.0 | 6% | 0.2 | 2% | 11.0 | 9% | 33 | 3% | 13 | 3% | 0.17 | 0.09 | 1.9:1 | 22 | 1 | $8-15 | | Pomegranate | 4.0 | 0.2 | 3.8 | 83 | 1.7 | 3% | 16% | 0.3 | 2% | 0.4 | 4% | 16.4 | 14% | 10 | 1% | 12 | 3% | 0.08 | 0.08 | 1:1 | 35 | 6 | $2-5 | | Cactus Pear | 3.6 | N/A | N/A | 41 | 0.7 | 1% | 14% | 0.3 | 2% | 0.1 | 1% | 5.3 | 4% | 56 | 4% | 85 | 20% | N/A | N/A | N/A | 7 | 1 | $3-6 | | Pear | 3.1 | 0.7 | 2.4 | 57 | 0.4 | 1% | 12% | 0.2 | 1% | 0.1 | 1% | 4.4 | 4% | 9 | 1% | 7 | 2% | 0.03 | 0.08 | 1:2.7 | 38 | 4 | $1-3 | | Kiwi | 3.0 | 1.0 | 2.0 | 61 | 1.1 | 2% | 12% | 0.3 | 2% | 0.1 | 1% | 40.3 | 34% | 34 | 3% | 17 | 4% | 0.07 | 0.05 | 1.4:1 | 53 | 6 | $2-4 | | Fig | 2.9 | 0.9 | 2.0 | 74 | 0.8 | 2% | 12% | 0.4 | 2% | 0.2 | 2% | 4.7 | 4% | 35 | 3% | 17 | 4% | 0.06 | 0.17 | 1:2.8 | 61 | 16 | $4-8 | | Banana | 2.6 | 0.6 | 2.0 | 89 | 1.1 | 2% | 10% | 0.3 | 2% | 0.2 | 2% | 0.5 | 0% | 5 | 0% | 33 | 8% | 0.03 | 0.05 | 1:1.7 | 51 | 13 | $1-2 | | Apple | 2.4 | 0.7 | 1.7 | 52 | 0.3 | 1% | 10% | 0.1 | 1% | 0.0 | 0% | 2.2 | 2% | 6 | 0% | 5 | 1% | 0.01 | 0.04 | 1:4 | 36 | 5 | $1-3 | | Orange | 2.4 | 1.0 | 1.4 | 47 | 0.9 | 2% | 10% | 0.1 | 1% | 0.1 | 1% | 0 | 0% | 40 | 3% | 10 | 2% | 0.02 | 0.03 | 1:1.5 | 43 | 5 | $1-3 | | Blueberry | 2.4 | 0.5 | 1.9 | 57 | 0.7 | 1% | 10% | 0.3 | 2% | 0.2 | 2% | 19.3 | 16% | 6 | 0% | 6 | 1% | 0.09 | 0.09 | 1:1 | 53 | 6 | $4-8 | | Strawberry | 2.0 | 0.6 | 1.4 | 32 | 0.7 | 1% | 8% | 0.4 | 2% | 0.1 | 1% | 2.2 | 2% | 16 | 1% | 13 | 3% | 0.09 | 0.13 | 1:1.4 | 40 | 1 | $3-6 | | Mulberry | 1.7 | N/A | N/A | 43 | 1.4 | 3% | 7% | 1.9 | 11% | 0.1 | 1% | 7.8 | 7% | 39 | 3% | 18 | 4% | 0.13 | 0.15 | 1:1.2 | 25 | 2 | $5-10 | | Grapefruit | 1.6 | 0.6 | 1.0 | 42 | 0.8 | 2% | 6% | 0.1 | 1% | 0.1 | 1% | 0 | 0% | 22 | 2% | 9 | 2% | 0.01 | 0.02 | 1:2 | 25 | 3 | $1-3 | | Mango | 1.6 | 0.4 | 1.2 | 60 | 0.8 | 2% | 6% | 0.2 | 1% | 0.1 | 1% | 4.2 | 4% | 11 | 1% | 10 | 2% | 0.05 | 0.01 | 5:1 | 51 | 8 | $2-4 | | Pineapple | 1.4 | 0.1 | 1.3 | 50 | 0.5 | 1% | 6% | 0.3 | 2% | 0.1 | 1% | 0.7 | 1% | 13 | 1% | 12 | 3% | 0.01 | 0.03 | 1:3 | 59 | 7 | $2-4 | | Rambutan | 0.9 | N/A | N/A | 82 | 0.6 | 1% | 4% | 0.4 | 2% | 0.1 | 1% | 0 | 0% | 22 | 2% | 12 | 3% | N/A | N/A | N/A | N/A | N/A | $8-15 | ## How much is a lot? - 1 cup of chickpeas is.... ?13g - ## How much is negligable? | Food | Per 100g | | ------ | -------- | | Tofu | 0.3g | | Banana | 2.6 | | Nori | 0.3 | | | | ## Sources - [[greens]] - [[beans]] - [[tempeh]] - Supplement / Add-ins - [[psyllium husk]] (Not a pre-biotic though) - [[baobab]] - [[carob]] - [[acacia]] ## Should I be giving specific attention to this? - Maybe not if I am getting [[greens]], [[beans]], and [[whole grains]] - Maybe as it is super critical for health though ## Effectively fiberless foods you have a lot of... - tofu - banana smoothies ## What is the cut off for high? / Low ## Regulates the [[appestat]] - Seems like it really works. That when I have it early in the day I do not want to eat later.. - ...not a silver bullet though (2023-12-29) feels like I've been getting a lot but still want to eat at night ## Any concerns with taking too much? - Don't think so far, but one definitely could... maybe a little dehydrateion - Taking it at night seems to have a similar effect on sleep as eating too much at night. ## misc - [[The Hadza]] consume about 100-150g of fiber daily, - RDI is ~25-30 but that seems low. - At first pass, seems like insoluable is the cause of [[Bloated|bloating]], but both can, and balance is needed. ## MIsc.. #Pasted/AI Fiber Interaction with Nutrients and Digestion: - Slows digestion: Fiber slows the emptying of the stomach, which can help with blood sugar control and feelings of fullness. - Binds to cholesterol: Soluble fiber can help lower cholesterol levels by binding to it in the digestive tract. - Mineral absorption: High fiber intake can potentially interfere with the absorption of minerals like iron, zinc, magnesium, and calcium. However, the overall health benefits of a high-fiber diet typically outweigh this concern. - Fermentation: Certain fibers are fermented by gut bacteria, producing short-chain fatty acids which have various health benefits. - Water absorption: Insoluble fiber absorbs water, which can help soften stools and prevent constipation.