March 2013’s Better Nutrition reminded me that fiber is hidden in many delicious foods. Are you getting the recommended 30-45 grams of fiber per day? Our ancestors had 75 grams of fiber per day or more. Fiber lowers cholesterol, reduces blood sugar, promotes weight loss, and decreases the risk of some cancers.
If you’ll focus on 5 to seven of the fifteen foods listed below, you can easily reach your healthy daily fiber goal:
Navy Beans: 1 cup = 19 grams
Blackberries: 1 cup = 8 grams
Chia Seeds: 1 ounce = 11 grams
Lima Beans: 1 cup = 13 grams
Avocado: 1 medium = 9 grams
Chickpeas: 1 cup = 12 grams
Broccoli: 1 cup = 6 grams
Asian pears: 1 medium = 10 grams
Pumpkin: 1 cup = 7 grams
Artichoke: 1 medium = 10 grams
Dried apricots: ½ cup = 5 grams
Lentils: 1 cup = 15 grams
Green peas: 1 cup = 9 grams
Raspberries: 1 cup = 11 grams
Collards: 1 cup = 8 grams
You can choose to eat many of these fruits and vegetables raw and/or select a recipe from the recipe index for a little variety to your meal planning.
Enjoy your fiber today!
Credit: Better Nutrition Magazine & Lisa Turner
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