FOCUS ON FIBER
To increase your fiber intake and consume 25grams of fiber per day, add some of the foods below:
FRUITS & VEGETABLES
- Blackberries: 7.6 grams of fiber per 1-cup serving
- Raspberries: 8 grams of fiber 1-cup serving
- Pears: 5.5 grams of fiber in a medium-sized, raw pear
- Avocado: 10 grams of fiber per 1-cup serving
- Broccoli: 2.5 grams of fiber per 1-cup serving
- Artichoke: 7 grams of fiber in 1 globe or French artichoke
- Brussels Sprouts: 3 grams per ½ cup serving
- Whole-Wheat Pasta: 6 grams of fiber per 1-cup serving
- Lentils: 16 grams of fiber per 1-cup serving
- Kidney Beans: 12 grams per 1-cup serving
- Split Peas: 22 grams of fiber per ½ cup
- Chickpeas: 11 grams per 1-cup serving
- Black Beans: 17 grams of fiber per 1-cup serving
- Edamame: 8 grams per 1-cup serving
- Lima Beans: 9 grams per 1-cup serving
- Quinoa: 5.2 grams per 1-cup serving
- Oats: 17 grams of fiber per 1-cup serving
- Popcorn: 7 grams of fiber per cup of air-popped popcorn
NUTS & SEEDS
- Almonds: 10 grams per ½-cup serving
- Chia Seeds: 13.5 grams per ¼-cup serving
- Pistachios: 3 grams of fiber per ounce
- Sunflower Seeds: 5 grams per ½-cup serving
- Pumpkin Seeds: 6.5 grams ½-cup serving
- Dark Chocolate: 3 grams of fiber per 1-ounce piece of 70% cacao