FIBER. Such an important topic and one that I love to discuss. Americans are not eating nearly enough. Studies show most adults only eat 10-15 grams per day, only about a third of what we should be eating. The question is, why are we not treating fiber like the superfood it is? Some of its well researched and evidence-based superpowers include:
Reduce inflammation in the body
Lower cholesterol and reduce heart disease risk
Prevent bloating
Reduce the risk of colon and breast cancers
Control blood sugar levels
Ease constipation and normalize bowel health
Lower risk for diverticular disease
That should be more than enough reason to start tracking and ensuring you’re meeting the USDA guidelines for fiber intake: 25-30 grams per day. If you are not used to eating high fiber foods: 1) be sure to slowly increase fiber little by little to help your body get used to it, 2) drink a lot more water; fiber without water can lead to abdominal pain 3) increase movement, a 10-15 minute walk after eating can help everything move smoothly in your digestive tract.
Sources of Fiber:
Per 1 cup of Fruit:
Avocado (10 g)
guava (9 g)
Raspberries (8 g)
persimmon (6 g)
Pears (6 g)
mango (5 g)
apples with the skin still on (4 g)
oranges (4 g)
strawberries (3 g)
Per 1 cup of Vegetables:
Collard Greens (9 g)
Artichoke (7 g)
Kale (6 g)
Brussel Sprouts (5 g)
Broccoli (5 g)
Carrots (4 g)
Spinach (4 g)
Sweet Potatoes (4 g)
Beets (4 g)
Per 1 cup of Beans and Legumes:
Navy Beans (19 g)
Split Peas (16 g)
Pinto beans (15 g)
Black beans (15 g)
Lentils (13 g)
Kidney beans (12 g)
Chickpeas (12 g)
Black beans (9 g)
Edamame (5 g)
Per serving size of Whole Grains:
Carb Balance Tortillas (15 g)
Kashi cereal (6-10 g)
Whole grain pasta (~7 g)
Wheat bran (6 g)
Quinoa (5 g)
Whole-grain bread or bagels (> 4 g)
Oats (4 g)
Brown Rice (4 g)
Per oz (2 tablespoons) of Nuts and Seeds:
Chia seeds (10 g)
Flaxseed meal (8 g)
Pumpkin seeds (5 g)
Dried coconut (5 g)
Almonds (4 g)
Pistachios (3 g)