My Top Ten Fiber Rich Foods |
It's sort of funny that not getting enough of something that doesn't get digested or absorbed by the body can cause such havoc to our systems, but it's true. Our bodies need fiber, and a good amount of it for optimal health. Below are 10 super nutritious whole foods that are rich sources of fiber. Incorporate your favorites regularly into your meals to help meet your fiber goals.
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1. Navy Beans, one cup cooked - 19g of Fiber
255 calories, 15g protein, 48g carb, 1g of fat, 13% calcium, 24% iron, 24% magnesium, 48% manganese, 20% potassium, 64% folate, 24% thiamin. 2. Kidney Beans, one cup cooked - 16g of Fiber 219 calories, 16g protein, 40g carb, 0g fat, 12% calcium, 29% iron, 21% magnesium, 28% manganese, 21% potassium, 26% copper, 33% folate. 3. Chia Seeds, 2 Tablespoons - 10g of Fiber 120 calories, 6g protein, 10g carb, 6g fat, 16% calcium, 12% iron, 20% magnesium, rich in omega 3 (ALA). 4. Artichoke, 1 medium - 10g of Fiber 64 calories, 3g protein, 14g carb, 0g fat, 15% vitamin C, 27% folate. 5. Acorn Squash, 1 cup baked, cubed, - 9g Fiber 115 calories, 2g protein, 30g carb, 0g fat, 30% vitamin C, 18% vitamin A, 23% thiamin, 20% B6, 11% iron, 22% magnesium, 26% potassium, 25% manganese. 6. Raspberries, 1 cup - 8g Fiber 64 calories, 1g protein, 15g carb, 1g fat, 54% vitamin C, 41% manganese 7. Blackberries, 1 cup - 8g Fiber 62 calories, 2g protein, 15g carb, 1g fat, 50% vitamin C, 47% manganese, 36% vitamin K, 12% copper 8. Broccoli, 1 cup, cooked, chopped - 6g Fiber 54 calories, 4g protein, 12g carb, 0g fat, 168% vitamin C, 48% vitamin A, 42% folate, 16% manganese 9. Pear, 1 medium - 6g Fiber 103 calories, 1g protein, 28g carb, 0g fat, 12% vitamin C, 10% vitamin K 10, Avocado, California 1/2 fruit - 4.5 g Fiber 114 calories, 5g protein, 6g carb, 10.5g fat 10% vitamin C, 10% B5, 10% B6, 10% Potassium, 15% folate. |
Just one cup of navy beans gets you more than half way to meeting your daily fiber requirement. Bam!
Kidney beans are not only super rich in fiber, they also have a higher antioxidant capacity than blueberries. Navy and kidney not your favorites, not to worry, all beans as well as peas and lentils are excellent sources of fiber, so pick the one's you love most and eat them regularly. Chia gives you the most fiber from the smallest serving as well as a huge hit of plant based omega 3's. Flax is another fiber rich seed to try. Artichokes are a super fun, low calorie, fiber rich treat but if you find them too much work, pick up a package of hearts, they're packed with fiber too! Acorn squash is sweet and rich in fiber and so are these other orange fleshed favorites like butternut, spaghetti and pumpkin. With 8g of fiber per cup raspberries and blackberries are the best fiber choices of the berries. Blueberries and strawberries provide less than half as much but still give you over 3g per serving. Cancer fighting broccoli is one of the healthiest vegetables around and with 6g of fiber per cup it should be a regular on your grocery list. Pears are absolutely delicious and a good source of fiber. If they're not your favorite stick with apples another fiber favorite. Often referred to as green butter because of its' high fat content it's somewhat surprising that the avocado is also a good source of fiber. |
Fiber Q and A
What is fiber and where do we get it? Fiber is a form of carbohydrate found in plant foods that we can't digest or absorb. It's found in beans, peas, lentils, vegetables, fruits, nuts, seeds and whole grains..
Why is fiber important? Fiber keeps your digestive system healthy and regular so you avoid, constipation, hemorrhoids and diverticulitis. It slows the absorption of sugar into your blood stream, helps stabilize blood sugar levels and prevents Type 2 diabetes. Fiber promotes heart health by lowering cholesterol, and reducing blood pressure and inflammation. It can help prevent obesity by making you feel full and keeping you satisfied longer. Fiber may also reduce the risk of certain types of cancer, including colon, breast and prostate.
What are the different types of fiber? There are two types of fiber, soluble and insoluble, and we need both. Soluble fibers such as those found in oats, beans and apples, attract water and move slowly through your system. Insoluble fibers such as those found in whole grains, nuts and vegetables don't dissolve in water and move through your system relatively intact speeding up the passage of food and waste.
How much do we need? Under Age 50, women need 25g/day, men 38g/day. Over Age 50 , women need 21g/day, men 30g/day.
What is fiber and where do we get it? Fiber is a form of carbohydrate found in plant foods that we can't digest or absorb. It's found in beans, peas, lentils, vegetables, fruits, nuts, seeds and whole grains..
Why is fiber important? Fiber keeps your digestive system healthy and regular so you avoid, constipation, hemorrhoids and diverticulitis. It slows the absorption of sugar into your blood stream, helps stabilize blood sugar levels and prevents Type 2 diabetes. Fiber promotes heart health by lowering cholesterol, and reducing blood pressure and inflammation. It can help prevent obesity by making you feel full and keeping you satisfied longer. Fiber may also reduce the risk of certain types of cancer, including colon, breast and prostate.
What are the different types of fiber? There are two types of fiber, soluble and insoluble, and we need both. Soluble fibers such as those found in oats, beans and apples, attract water and move slowly through your system. Insoluble fibers such as those found in whole grains, nuts and vegetables don't dissolve in water and move through your system relatively intact speeding up the passage of food and waste.
How much do we need? Under Age 50, women need 25g/day, men 38g/day. Over Age 50 , women need 21g/day, men 30g/day.
Alycia Lee Nutrition / 128 E 83RD ST NYC 10028 / 6 E 45TH ST NYC 10017 / 212-535-9385