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