Diets in Review - Find the Right Diet for You

20 Foods To Get More Fiber in Your Diet

by Kelsey Murray

It’s common knowledge that having a diet that is high in fiber is good for you. A fiber-rich diet will help you feel full longer, making it easier to eat less and lose weight, while also lowering your cholesterol and blood sugar levels.

Unfortunately, most people do not get as much fiber in their daily diets as they should. Women should aim for 25 grams of fiber each day, while men need to get a little bit more (35-40 grams). However, most of us only eat about 15 grams of fiber on a daily basis.

If you are looking to increase your daily fiber intake, you could take some fiber supplements. Or, you could eat some of these foods, which taste delicious and are a better way for you to meet your daily fiber requirements.

Corn. An ear of corn contains about 2 grams of fiber. Popcorn is another way to get fiber; 3.5 grams for every 3 cups.

White beans. In addition to being rich in fiber, white beans are also rich in protein, iron, and potassium.

Black beans. Black beans are a fiber champion; they contain about 15 grams per cup and also contain the same amount of protein per cup.

Kidney beans. Like white beans and black beans, kidney beans are a great source of fiber, iron, and protein.

Garbanzo beans. You can eat garbanzo beans in several ways. I like them as a topping for salads and as a spread (hummus) on crackers.

Avocado. An entire avocado contains about 10 grams of fiber and is also a good source of healthy fats.

Whole wheat pasta. This type of pasta does taste different from traditional white pasta, so it might take a little bit of time for you to grow accustomed to it. However, it is a good source of fiber.

Brown rice. Brown rice can be used in place of white rice in recipes such as Fiesta Rice or Caribbean Rice and Beans. Each cup of brown rice contains 3.5 grams of fiber.

Edamame. This tasty vegetable contains up to 9 grams of fiber and 11 grams of protein per half-cup.

Whole wheat bread. Like whole wheat pasta, it might take a while for you to learn to like this type of bread over white. However, whole wheat bread contains more nutrients and fiber than white bread, which makes it healthier for you.

Lentils. Lentils are a great source of fiber; one cup can contain up to 15.6 grams of fiber! They also contain high amounts of iron, protein, and B vitamins.

Pears. If you eat the pear with its skin on, you are going to get about 5.5 grams of fiber.

Artichoke. This veggie goes great on pizzas and pastas, but don’t forget to try it steamed whole. A full artichoke contains 10.3 grams of fiber.

Oatmeal. Oatmeal contains a type of fiber that has fantastic abilities to help lower your cholesterol levels.

Raspberries. This fruit is very nutritious and very high in fiber. One cup of raspberries will provide about half of your daily requirements of fiber.

Peas. Whether you eat them out of the pod or made into split-pea soup, peas are a great source of fiber. A cup of split peas can contain up to 16.3 grams of fiber.

Broccoli. It seems like this vegetable comes up on every list of healthy foods, and here it is again. In addition to having cancer-preventing properties, a cup of boiled broccoli will provide you with 5.1 grams of fiber.

Apples. Like pears, the apple’s skin is what contains the most fiber. A regular-sized apple has about 4.4 grams of fiber…if you eat the skin.

Almonds. These nuts are a great source of fiber, protein, and healthy fats. However, be careful: these nuts also contain a high caloric punch (170 calories per ¼ cup), so eat them in moderation.

Barley. I only thought of barley as an ingredient to make beer, but it is also whole grain and you can eat it with your breakfast. Try topping your cereal with it to get some extra fiber in your diet.

Also Read:

Top Reasons to Eat Fiber

 

December 29th, 2011

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