Fiber is Essential

Fiber is the indigestible nutrient found only in plants. It helps move food through our system and remove waste. If you make just one change to your diet, eat more foods with fiber. Fiber helps you feel full longer. It aids in  creating healthy gut bacteria that may prevent inflammation. It supports regular bowel movements and overall colon health. It reduces the risk of diabetes and heart disease, helps promote and maintain weight loss, and lowers LDL cholesterol levels. With so many benefits, it just makes sense to add these easy sources of plant fiber to your diet today. Increase your fiber intake slowly and drink more fluids to allow your body to adjust.

artichokes

RECOMMENDED DAILY

Women: 21-25 grams, Men: 30-38 grams

10 grams Artichoke (1 medium)
6-9 grams Lentils, split peas, beans (1/2 cup cooked); pear (1 raw)
4-5 grams Green peas, garbanzo beans, bulgur (1/2 cup cooked); avocado, carrots, raspberries, blackberries (1/2 cup); apple (1 medium); sweet potato (1 medium with skin)
3-4 grams Collards, parsnips, winter squash (1/2 cup cooked); banana, orange (1 medium); almonds, pistachios, walnuts, pumpkin seeds, flaxseed (1 oz); chia seeds (1 Tbsp)
2-3 grams Brussels sprouts, broccoli, cauliflower, carrots, spinach, amaranth, barley, quinoa, brown rice, oatmeal, buckwheat groats (1/2 cup cooked)
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