• Sterling Hart

Load Up on These for Fiber


Fiber is an important aspect of you diet in many ways:

  • it helps keep you satiated by making you feel full sooner and longer

  • it acts as a scrub brush for your intestines helping to keep them clean and move more efficiently

  • it slows the absorption of sugar into the bloodstream so your blood sugar levels can remain stable

Our recommended daily allowances of fiber, around 25g per day, can be too low for most people. Best practice is to slowly increase your fiber intake with whole foods until you find the intake that feels best for you. Most therapeutic fiber doses are closer to 35g. The following are lists of the easiest and yummiest ways to get your fiber!


Top 5 Fruits for Your Diet

Raspberries/Blackberries 8g fiber/1cup

Pears 6g fiber/1 medium

Apples 4g fiber/1 medium

Oranges 3g fiber/1 medium

Bananas 3g fiber/1 medium


** Other good choices: Papaya, Kiwi, Blueberries, Strawberries, Guava, Mango, Peach


Top 5 Vegetables for Your Diet

Avocado 14g fiber/1 medium

Broccoli 5g fiber/1 cup

Spinach 4g fiber/1 cup

Sweet Potato 4g fiber/1 medium

Carrots 5g fiber/1 cup


** Other good choices: Corn, Green Cabbage, Beets, Kale, Zucchini, Tomatoes, Romaine Lettuce


Top 5 Beans for Your Diet

Navy Beans 10g fiber/ ½ cup

Lentils 8g fiber/ ½ cup

Pinto Beans 8g fiber/ ½ cup

Black Beans 8g fiber/ ½ cup

Kidney Beans 6g fiber/ ½ cup


** Other good choices: Lima beans, Garbanzo beans, Black-Eyed peas, green peas, green beans


Top 5 Nuts and Seeds for Your Diet

Chia Seeds 11g fiber/ 1oz

Flaxseeds 8g fiber/ 1oz

Almonds 4g fiber/ 1oz

Sunflower Seeds 2g fiber/ 1oz

Peanuts 2g fiber/ 1oz


** Other good choices: Walnuts, Pecans, Hazelnuts, Brazil Nuts, Pumpkin Seeds


Top 5 Grains for Your Diet

Wheat 8g fiber/ 1 cup

Pearl Barley 6g fiber/ 1 cup

Quinoa 5g fiber/ 1 cup

Oats 4g fiber/ 1 cup

Brown Rice g fiber/ 1 cup


** Other good choices: Rye flakes, Buckwheat groats, whole-grain cornmeal, wild rice, millet

© 2023 by Sterling Hart. 

This web site offers health, wellness, and nutritional information and is provided for informational and educational purposes only. This information is not intended as a substitute for the advice provided by your physician or other healthcare professional. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment, Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this web site. The use of any information provided on this web site is solely at your own risk. Nothing stated or posted on this web site or available through any services offered by Sterling Hart, ND and Core Wellness, Inc, are intended to be, and must not be taken to be, the practice of medicine. Information provided on this web site DOES NOT create a doctor-patient relationship between you and any practitioner affiliated with our web site. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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