Dietary fiber refers to the components found in the cell walls in plants.
All fruits and vegetables contain these components.
The amount of fiber varies in each fruit and vegetable and also depends on the age of the food.
For example, vegetables that are harvested during the earlier part of their growth phase are likely to contain higher levels of soluble fiber and less insoluble fiber than when harvested at a later stage.
Fiber has been shown to be beneficial to prostate health in a number of respects:
- Fiber binds to carcinogens and other harmful substances and assists in eliminating them from the body through the intestinal tract. This characteristic can be helpful in reducing the risk of prostate cancer.
- Soluble fiber appears to bind to testosterone, which makes it less available to stimulate the growth of prostate tumors.
- Insoluble fiber lowers testosterone levels by increasing excretion of the hormone. In a study of the impact of soluble and insoluble fiber on PSA levels, the researchers found that when men followed a diet high in soluble fiber for four months, their PSA levels declined by 10 percent. (Tariq 2000)
- High-fiber foods like legumes and beans contain a chemical called inositol hexaphosphate (IP-6). Animal studies have indicated that IP-6 protects prostate tissue (Singh 2003) and that supplementing the diet with IP-6 may help prevent prostate tumors from developing. (Singh 2004)
Fiber Content of Fruits and Vegetables
(Per Serving, in Grams)
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| Apple w/skin, 1 medium 5 grams |
Cauliflower, 1 cup cooked 3.5 grams |
Kale, 1 cup cooked 7 grams |
Romaine lettuce, 1 cup 1 gram |
| Asparagus, 1 cup cooked 2.8 grams |
Celery, 1 stalk 1 gram |
Onions, raw, 1 cup 2.9 grams |
Strawberries, 1 cup 4 grams |
| Avocado, 1 medium 12 grams |
Eggplant, 1 cup cooked cubes 2.5 grams |
Orange, navel, 1 medium 3.4 grams |
Summer squash, 1 cup cooked 2.5 grams |
| Banana, 1 medium 4 grams |
Figs, dried, 2 medium 3.7 grams |
Pear w/skin, 1 medium 5 grams |
Sweet pepper, 1 cup 2.5 grams |
| Blueberries, 1 cup 4 grams |
Grapefruit, ½ medium 6 grams |
Plum, 1 medium 1 gram |
Sweet potato, 1 cup cooked 6 grams |
| Broccoli, 1 cup cooked 4.5 grams |
Green beans, 1 cup cooked 4 grams |
Potato, baked w/skin 1 medium 4.8 grams |
Swiss chard, 1 cup cooked 5 grams |
| Cabbage, 1 cup cooked 4 grams |
Green peas, 1 cup cooked 8.8 grams |
Raspberries, 1 cup 8.3 grams |
Tomato, 1 medium 1 gram |
| Carrots, 1 cup cooked 5 grams |
Source: Adapted from commonsensehealth.com
