For Your Health : Survivorship Nutrition

Survivorship Nutrition


Fiber is a type of carbohydrate that does not get digested in the system. Fiber is either insoluble or soluble. Both types fill you up, which is good for weight management. But they do play very different roles in other conditions.

Insoluble fiber is not soluble in water, which means that it actually draws water into the GI tract and makes the contents move more quickly through the system. It adds bulk to the stool and aids in easier elimination, therefore, very beneficial when you’re constipated. Soluble fiber is soluble in water, which means that it has a great capacity for absorbing water in the GI tract. In addition to absorbing water, it also binds bile acids and helps lower cholesterol. Soluble fiber is beneficial when you have diarrhea.

Water Insoluble Fiber Breads and Grains
• Whole wheat
• Rye with seeds
• Any whole grain with nuts or seeds
• All-Bran, 7-grain bran, 12-grain bran
• Whole grain brown rice, wild rice
• Dried fruits/nuts
• Fiber One
• Raisin Bran, Wheeties, Bran Flakes, Grape Nuts, Great Grains, Granola, Shredded Wheat
• Whole wheat pasta
• Triskets, multigrain crackers, crackers with seeds, cracked wheat
• Tortillas

• Grapes, raisins, prunes
• Kiwi, pomegranate, grapefruit
• Blackberries, blueberries, cherries, cranberries, strawberries, raspberries
• Orange (due to membranes), tangerines
• Currents, dates, figs

• Alfalfa sprouts, bamboo shoots, brussels sprouts
• Beans (all varieties)
• Beets, beet greens, radishes
• Cabbage
• Celery
• Corn, peas
• Cucumber, eggplant, string beans, zucchini
• garlic and onions (for flavor is okay)
• Sauerkraut

Water Soluble Fiber Breads and Grains
• Potato
• Oatmeal (soft)
• White pasta
• White bread, rye without seeds, sourdough bread
• White rice, instant brown rice, arborio (short-grain white rice)
• Saltines, Ritz crackers, Keebler Townhouse crackers, rice crackers, water crackers
• Cheerios, Rice Krispies, Rice Chex, Kix, Life, Quaker Oatmeal Squares, Puffed Rice, Cream of Rice

• Cooked apples, peeled apples, applesauce,
• Apricots
• Avocado
• Banana
• Mango, papaya, pineapple
• Cantaloupe, casaba melon, honeydew, watermelon
• Nectarines, peach, pear, plum

• Acorn squash, spaghetti squash, butternut squash, pumpkin
• Asparagus
• Broccoli, cauliflower
• Carrots
• Lettuce (Bibb or Boston is best), kale, arugula, collard greens, endive, spinach
• Parsnips
• Peppers (roasted without skin),
• Mushrooms
• Sweet potato, yam
• Tomato without seeds


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