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

BEANS, LEGUMES & GRAINS

• 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