You’ve probably heard about fiber–it’s on the nutrition facts label and often on the front label of foods too. If you tend to eat on the healthy side, you may even do a daily running total. But I have a hunch you may be reading this because someone (your wife, husband, or doctor perhaps) told you that you need more high fiber foods in your diet.
Why Should You Care?
- Fiber fills you up so you eat less–important if you’re trying to lose weight.
- It helps prevent constipation, which also helps with gas, bloating and other stomach discomfort.
- Your cancer risk is lower if you eat enough fiber.
- Eating soluble helps control your blood sugar and helps lower cholesterol.
What is Fiber?
Simply put, fiber is the part of a plant that can’t be digested. Dietary fiber comes naturally in food. Functional fiber is isolated and added to foods. (More on that in my next post.) There are several types:
- Insoluble fiber: does not dissolve in water. It helps you bulk up your stools so it may help speed passage of waste. Insoluble fiber is found in whole grains, wheat bran and vegetables.
- Soluble fiber: mixes with water in the gut and forms a gel, which is great for blood sugar and cholesterol. It’s found in some fruits and veggies, oat bran, barley, lentils, beans, peas and barley.
How Much Fiber Should You Eat Every Day?
Probably more than you’re eating: 38 grams for men and 25 grams for women. Most people eat ab out half that! It sounds like a lot, right? But no worries, because I’ve got a list of high fiber food for you, and there are probably a lot of foods on there that you already eat!
Highest Fiber Foods
- Lentils (1 cup cooked): 16 grams
- Split peas (1 cup cooked): 16.3 grams
- Black beans (1 cup cooked): 15 grams
- Chickpeas (1 cup cooked): 12.5 grams
- Raspberries (1 cup): 8 grams
- Artichoke (1 medium): 7 grams
- Blackberries (1 cup): 7.6 grams
- Bran flakes (1 cup): 7 grams
Medium Fiber Foods
- Pear (1 medium): 5.5 gramsQuinoa (1 cup cooked): 5 grams
- Sweet potato (1 medium with skin): 5 grams
- Dried figs (3-5): 5 grams
- Oatmeal-regular or steel-cut (1 cup cooked): 4 grams
- Avocado (1/2 medium): 5 grams
- Chia seeds (1 tablespoon): 5 grams
- Broccoli (1 cup cooked): 5 grams
- Popcorn (3 cups air-popped): 3.5 grams
- Brussels sprouts (1 cup cooked): 3.4 grams
- Prunes (4): 3 grams
- Almonds (1/4 cup): 4 grams
- Pistachios (1/4 cup kernels): 3 grams
- Flaxseed (1 tablespoon): 2 grams
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