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