Fiber is a super-loveable but underappreciated nutrient. Protein and carbohydrates often get a lot of hype, but today, I want to give Fiber some love.
Fiber is queen!
Fiber is an absolute boss at keeping you full, feeding your gut buddies (the good bacteria in your digestive system), and maintaining a happy colon, and she is normally keeping company with some real VIPs like vitamins, minerals, and phytochemicals(those good for your chemicals found in plants).
But here’s the best part: Getting your daily dose of Fiber is pretty easy. With a few simple tweaks to your eating habits, you can easily hit the recommended 30 grams per day.
Let me show you how:
Load Up on Fruits and Veggies: Make fruits and vegetables the stars of your meals and snacks. To increase your fiber intake, aim to fill half of your plate with colorful produce for each meal. Berries, apples, pears, broccoli, carrots, and leafy greens are all excellent choices.
- Raspberries: 1 cup (123 grams) contains 8 grams of Fiber
- Avocado: 1 medium avocado (200 grams) contains 9 grams of Fiber
- Pear: 1 medium pear (178 grams) contains 6 grams of Fiber
- Apple: 1 medium apple (182 grams) contains 4 grams of Fiber
- Strawberries: 1 cup (152 grams) contains 3 grams of Fiber
- Blackberries: 1 cup (144 grams) contains 8 grams of Fiber
- Orange: 1 medium orange (131 grams) contains 3 grams of Fiber
- Banana: 1 medium banana (118 grams) contains 3 grams of Fiber
Vegetables:
- Cauliflower: 1 cup chopped (107 grams) contains around 2 grams of Fiber
- Brussels sprouts: 1 cup (88 grams) contains 4 grams of Fiber
- Broccoli: 1 cup (91 grams) contains 2.4 grams of Fiber
- Carrot: 1 medium carrot (61 grams) contains 2 grams of Fiber
- Sweet potato: 1 medium sweet potato (114 grams) contains 4 grams of Fiber
- Spinach: 1 cup cooked (180 grams) contains 4 grams of Fiber
- Kale: 1 cup chopped (67 grams) contains 2.6 grams of Fiber
- Peas: 1 cup (160 grams) contains 8.8 grams of Fiber
Choose Whole Grains: Opt for whole grains over refined grains whenever possible. Swap white bread for whole grain bread, white rice for brown rice, and regular pasta for whole wheat pasta. Quinoa, oats, barley, and bulgur are also great sources of Fiber to incorporate into your meals.
- Oats: 1 cup cooked (234 grams) contains around 4 grams of Fiber
- Quinoa: 1 cup cooked (185 grams) contains around 5 grams of Fiber
- Brown rice: 1 cup cooked (195 grams) contains around 4 grams of Fiber
- Barley: 1 cup cooked (157 grams) contains around 6 grams of Fiber (contains gluten)
- Bulgur: 1 cup cooked (182 grams) contains around 8 grams of Fiber (contains gluten)
- Whole wheat pasta: 1 cup cooked (117 grams) contains around 6 grams of Fiber (contains gluten)
- Buckwheat: 1 cup cooked (168 grams) contains around 5 grams of Fiber
- Farro: 1 cup cooked (194 grams) contains around 8 grams of Fiber (contains gluten)
If your grocery store doesn’t carry Farro, Amazon does.
Snack on Nuts and Seeds: Keep a stash of nuts and seeds on hand for quick and easy snacks. Almonds, chia seeds, flaxseeds, and pumpkin seeds are packed with Fiber and make for satisfying munchies between meals.
- Almonds: 1 ounce (28 grams) contains around 3.5 grams of Fiber
- Chia seeds: 1 ounce (28 grams) contains around 10 grams of Fiber
- Flaxseeds: 1 ounce (28 grams) contains around 8 grams of Fiber
- Pistachios: 1 ounce (28 grams) contains around 3 grams of Fiber
- Hemp seeds: 1 ounce (28 grams) contains around 2 grams of Fiber
- Sunflower seeds: 1 ounce (28 grams) contains around 3 grams of Fiber
- Pumpkin seeds: 1 ounce (28 grams) contains around 5 grams of Fiber
- Sesame seeds: 1 ounce (28 grams) contains around 4 grams of Fiber
** For reference, 1 ounce is ~2TBsp
Here are some my favorite Nuts and Seeds from Amazon:
I love adding these Sunflower Seed
Check out these Pumpkin Seed snacks
Almonds in these small packs are perfect for an on-the-go snack
Include Legumes: The Magical Fruit! Legumes Beans, lentils, and chickpeas are nutritional powerhouses loaded with Fiber, protein, and other essential nutrients (read more here). Add them to soups, salads, stir-fries, and wraps for a HUGE fiber boost.
- Lentils: 1 cup cooked (198 grams) contains around 15 grams of Fiber
- Black beans: 1 cup cooked (172 grams) contains around 15 grams of Fiber
- Chickpeas (Garbanzo beans): 1 cup cooked (164 grams) contains around 12 grams of Fiber
- Split peas: 1 cup cooked (196 grams) contains around 16 grams of Fiber
- Kidney beans: 1 cup cooked (177 grams) contains around 13 grams of Fiber
- Navy beans: 1 cup cooked (182 grams) contains around 19 grams of Fiber
- Pinto beans: 1 cup cooked (171 grams) contains around 15 grams of Fiber
- Black-eyed peas: 1 cup cooked (168 grams) contains around 11 grams of Fiber
Now that you know more about high-fiber foods, it’s time to get creative and add these High-Fiber Additions to your diet. Like with all healthy eating, it just takes a little thought and intentionality. Sprinkle ground flaxseed or chia seeds on top of yogurt or oatmeal, toss beans into your favorite pasta sauce, blend spinach or kale into smoothies, and use avocado as a creamy topping for toast or sandwiches. A Simple tip is to add at least 1-2 servings from each categorey to your diet everyday to get ~30 grams of fiber preday. (1 cup of beans, 2 Tbsp of Chia Seeds, 1 cup of strawberries and 1 cup of broccoli and you are there!)
With these simple strategies, reaching your daily fiber goal of 30 grams is totally achievable. Your gut will thank you for it!
Need support support changing your habits to support health goals and get to the root of your health and digestive issues? I’m here to help! Apply to work with me today!
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