In addition, fiber also lowers blood cholesterol levels, can help lower blood sugar and manage diabetes. Fiber also aids in weight loss due to the fact that high-fiber diets are “energy dense,” which means fewer calories for the same volume, and fiber gives you that feeling of fullness, thus you are less likely to overeat.
Where Do You Find Fiber?
Fiber is found in plant-based foods like legumes, peas, nuts, seeds, whole grains, fruits, and vegetables, and there are some top fibrous foods you should consider so that you will get more bang for your calorie.
Legumes and peas are loaded with nutrition and fiber. One cup of black beans or lentils contain 15 grams of fiber, while my favorite, chickpeas, contain 13 grams, and those cute little peas you may have disliked as a child contain 9 grams of fiber. Legumes and peas can be easily added to a salad, sandwich or wrap, or used as a side dish for any meal.
Nuts and seeds are a great snack and can be used when cooking meals or added to a soup or salad. Keep in mind that a quarter of a cup of almonds has 4 grams of fiber, yet, like most nuts and seeds, they are high in calories and fat, and in many cases loaded with sodium, unless you chose raw and unsalted nuts and seeds.
Whole grains like amaranth, barley, bran, brown rice, oats, quinoa, rye, and triticale are great sources of fiber and contain anywhere between 4 to 10 grams of fiber in a serving size of about one-half to one cup. When selecting man-made grain products like cereal, bread, tortillas, and pasta, make sure they are made with the whole grain and are not full of sugar, salt, and trans fats.
Fresh fruits and vegetables are one of the best sources of fiber because they are low in calories and add so much more value to your overall diet. Here are the ABCs of some fruits and vegetables and their fiber content:
- Asian Pear: one medium = 10 grams of fiber
- Artichoke: one medium = 6.5 grams of fiber Asian Pear: one medium = 10 grams of fiber
- Artichoke: one medium = 6.5 grams of fiber
- Apple: one medium = 4 grams of fiber
- Brussels Sprouts: 1 cup = 7 grams of fiber
- Broccoli: 1 cup = 5 grams of fiber
- Berries (blackberries, blueberries, raspberries, and strawberries): 1/2 cup = 2 to 4 grams of fiber
- Banana: 1 medium = 3 grams of fiber
- Carrots: 1 medium = 1.7 grams of fiber
- Cherries: 10 = 1.6 grams of fiber
[Due to the discrepancies between food value charts, fiber grams are approximated.]
Article comments
1 - Heloise
Well Christine I've gone glutenless. Today is my first day of not eating anything with wheat or cow's milk. Haven't eat bread in weeks. So fiber's the thing really.
Wheat had my sinuses so stuffed up I couldn't breathe. Please push the fiber. Everybody needs more.
2 - Christine
Heloise: Yeah many people are gluten intolerant and in fact my diet book is gluten free in the reduction phase and later can be added for those with no problem in that area. My article was already too long or I would of included more about gluten. Maybe that will be my next fitness article.
Have you tried quinoa (my fav)? It is a great grain with twice the amount of fiber and protein. Take care! -c
3 - Jordan Richardson
Quinoa is fantastic. And those Asian pears are friggin' delicious, by the way.
Good article, Christine!
4 - Christine
Thanks Jordan, Quinoa rocks! And did I notice you defended me on my other thread about the accusation of a "sexist" remark when I used the metaphor that included "pom poms?"
Wow, that made my day!
5 - jeannie danna
Christine,
Yet another, reason why I like you!
We have been watching Gillien McKieth's - "You Are What You Eat" since October in our house.
At first, my husband hated it. But as I learned a new way to cook, he began to enjoy food again. This took some major changes for me, because I was raised in an Italian family. my cousins ask all the time,"What is left to eat, if you don't use dairy?"
We together have lost that bloat around both our faces and middles, and I have lost thirty pounds!
There is just one problem, my husband loves his cow, and that meat just keeps sneaking up and onto his plate!
When he brings a steak or ground beef home, I don't know how to say no. So,I cook it for him. Is this going to lead to cancer? even though he eats all of the healthy foods.
and I second Jordan, I love Quinoa! I pronounced it "qweenooah" for the longest time before I learned how to say it right.
:O "keenwa"
6 - Christine
Jeannie and another reason I like you â€" ITALIAN; me too, yet, only partial and my daughter is about half! Italians Rock!
I love cows, but not for the reason you hubby does, they are so dang cute! As far as cancer from beef; only if your hubby consumes too much and "forsakes" his fruits and veggies. It is the totality of the diet that matters most.
How much is too much? Not sure, but for my meet eaters, I usually recommend keeping beef down to once or twice a month.
All my best
-c
7 - jeannie danna
Christine,
I'm moving to California...wish
OMG, beef twice a month? He wants beef almost every other day, and I am insisting now, that he cut down!
I have a great recipe for eggplant Parmesan, using rice cheese and organic pizza sauce...I'll write it down for you tonight and post it here. My grandma, would be proud of this dish.
:} We like juicing , and I add the fiber to muffins now, instead of throwing it out.
8 - Christine
Sounds FAB!
9 - jeannie danna
Eggplant Parmesan
Peeled eggplant sliced into thin planks
Grapeseed Mayo
Plain whole wheat breadcrumbs seasoned
with sea salt, cracked pepper,basil,and
marjoram
Grapeseed or olive oil for frying
Mozzarella flavored rice cheese
Organic pizza sauce
Score eggplant planks with a fork
Dredge in mayo
Cover with breadcrumbs
Place in fridge for 30 min optional
Fry lightly on both sides
Transfer to a 350% oven in a covered roasting pan.
Bake for thirty to forty minutes
Top with (preheated)pizza sauce and rice cheese
Turn oven off and wait about five minutes
Serve with whole grain pasta
Even a meat-lover will say, "This tastes like Veal."
:] yum!
10 - jeannie danna
Christine,
I wanted to ask you if you have tried Tempeh, soy cake.
I love this stuff, but have no idea how to pronounce it, It's great with salads and also on a whole wheat bun in place of burger.
This should also be good in a whole grain lasagna I'm making for Superbowl Sunday.
By the way, my husband and I had a good conversation tonight about eating beef just two times a month, instead of every other day. Thank you Christine!
11 - Christine
J: Sounds great. And as far as your hubby, start with baby steps. First try once per week for a while and you can substitute with fish and skinless poultry, which will give him quality protein without all the fat and he will get "close" to that satisfaction he enjoys with beef. Eventually he will adjust! Happy Eating!
12 - Jordan Richardson
And did I notice you defended me on my other thread about the accusation of a "sexist" remark when I used the metaphor that included "pom poms?"
Yep. It's amazing how sexism really isn't behind everything! ;)
Now if you'll excuse me, I'm about to eat some pizza. Multi-grain crust, of course!
13 - jeannie danna
Jordan,
There better not be any peperoni on that pizza!
:)
14 - Jordan Richardson
It was a New York Deli, so I do believe there was some of that pepperoni of which you speak.
:(
15 - jeannie danna
Think of what parts it took to make it! Parts is parts...
:{}yuk
16 - Cindy
Jeannie,
What is rice cheese?
17 - Cindy
I love pepperoni and salami. Whatever parts it is made from are awfully great parts to me. ;-)
(I can't very well eat them very often. But once in awhile...)
I was a vegetarian once. Now I am any everythingatarian. :-)
18 - jeannie danna
Cindy,
Rice cheese is great! You buy it in the healthy section of your grocery store, I hope all stores have one..:)
It was a real change for us at first, because, when we tried to go vegetarian around ten years ago, we didn't know what to replace the protein with and the whole family got tired and cranky..picture that if you dare!
:| horrible tempers with no meat!
19 - April
Really good to know thw amount of fibers that you can get from a fruit and vegetables. It's a must read article. Thanks