In Fiber Rich Knowledge: Part 1, three questions were posed concerning the basics on fiber.
Which foods are natural sources of fiber?
What are the benefits of a fiber rich diet?
We explored the first question asking how much fiber one needs in a day in Part 1 of this miniseries. We learned that the average person does not get enough fiber in a day. The amount of fiber recommended is 20-35 grams daily. Be sure to read your food labels and make an effort to up your intake of fiber on a daily basis.
Now we will explore which foods naturally contain a rich source of fiber. While many foods contain fiber in some amount, I want to focus on those foods which contain 4 or more grams of fiber in one serving. You may be surprised to learn the list contains more than oatmeal and beans. I am a person who does not like oatmeal or beans this list is very helpful when trying to find natural ways to increase fiber intake.
Keep in mind that this list is by no means exhaustive. This is simply a list of a variety of foods containing at least 4 grams of fiber. Remember your goal is to hit 20-35 grams daily.
Fiber Rich Foods(followed by serving size and gram amount)
Almonds, 1 ounce, 4 g
Sesame seeds, 1/4 cup, 4 g
Flaxseed, 1 ounce, 8 g
Broccoli, cooked, 1 cup, 5 g
Brussels sprouts, cooked, 1 cup, 6 g
Cauliflower, cooked, 1 cup, 5 g
Elderberries, raw, 1 cup, 10 g
Raspberries, raw, 1 cup, 8 g
Blueberries, raw, 1 cup, 4 g
Quinoa, cooked, 1 cup, 5 g
Brown rice, cooked, 1 cup, 4 g
Peas, green, frozen, 1 cup, 14 g
Spinach, cooked, 1 cup, 4 g
Pear, 1 medium, 6 g
Apple, 1 medium, 4 g
Figs, dried, 1/2 cup, 8 g
Orange, 1 medium, 4 g
Avocado, raw, 1/2 fruit, 9 g
Are you a bit surprised how easy it will be to eat the proper amount of fiber in a day while eating fairly common foods? There is enough on this list to plan a serving to two at each meal or have an apple as a snack. For example, if you simply have a serving of raspberries at breakfast, a serving of avocado in a spinach salad for lunch, an apple for a snack and a serving of brown rice for dinner you will have consumed 29 grams of fiber. That is not including the cereal you may have with your raspberries or the other veggies you may have in your salad. Getting your fiber intake is easier than you think.
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