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.
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)|