List: Thirteen foods to boost your fiber intake

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Baker’s dozen of foods that will increase your fiber intake.


If losing weight is what you desire, fiber is your friend.  Fiber truly is a weight loss miracle and you cannot go wrong with adding a little extra to your diet.  It will not only help you lose weight and feel full longer, fiber is also an essential contributor to keeping your bowels regular and reducing your risk of certain cancers is on your mind.  The best part about fiber is that it is a carbohydrate that does not count.  It bulks up the size of food without contributing to your calorie count.  

  1. Apple: With the multiple varieties available, you can get a flavor of enjoyment for nearly every taste bud.  This fruit is more than just a tangy, delicious treat.  A single medium apple has nearly one hundred calories with 4.3 grams of fiber and a decent source of potassium.  
  2. Artichoke:  A medium 4.4-ounce artichoke has just 59 calories with almost 7 grams of fiber and 4 grams of protein.  They also provide an ample amount of potassium and antioxidants.  
  3. Avocado:  This fruit is full of fiber and healthy fats.  Each cup has nearly 14 grams of fiber.  You have to be careful, the fat can quickly add up to additional calories.  
  4. Chia Seeds: Although these tiny babies are not a stable fo the American diet,  chia seeds offer quite a punch of nutrition with protein, omega-3s, calcium, fiber.  A single two-tablespoon serving has 130 calories and 10 grams of fiber.  They go well in smoothies and on top of your hot or cold cereal.  
  5. Barley:  This grain has other uses than being fermented to make beer.  The fiber is high and it is delicious.  Each cooked cup has6 grams of fiber and a surprising 3.5 grams of protein.   It is a great addition to any soup or in place of rice in your next bowl.  
  6. Broccoli:  A healthy filling side dish or treat as long it is not smothered in cheese or ranch,  It is an excellent source of calcium without triggering your lactose intolerance like dairy.  A single cup has 5 grams of fiber.
  7. Farro:  Another grain that is extremely nutritious.   It is an excellent source of protein, fiber, and nutrients like magnesium, zinc, and B vitamins.   One-half cup cooked has 100 calories with 3.5 grams of fiber and 4 grams of protein.  I use it in place of rice or in a soup made in a slow cooker.  
  8. Kidney Beans: Beans, Beans are a miracle food.  Kidney beans pack a lot of nutrition in a small package.  These legumes are a low-fat source of protein as well as iron, magnesium, and potassium.  The best part is they will significantly increase your fiber intake because kidney beans have 10-12 grams of fiber per 1 cup serving.  
  9. Lentils:  A cup serving of these cooked legumes offers 230 calories with nearly 16 grams of fiber and 18 grams of protein.  Best of all, they are a fantastic source of iron, B-vitamins, potassium, and magnesium.  I love to add them with farro to my soups and stews.  
  10. Peas: These tiny green vegetables are full of fiber punch with almost 9 grams of fiber per cup.  Peas are also high in protein with 8 grams per cup.  They can be added to nearly every stew or soup or on their own.  
  11. Pear:  A medium-size pear packs a lot of filling power.  From this raw fruit, you will only get 103 calories with 5-6 grams of fiber and over 200 mg of potassium.  A snack of pear will keep you full all morning long.
  12. Raspberries:  These little packs of nutrition are loaded of vitamin C and phytochemicals that are healthy antioxidants.  The best part is that they are low in calories with about 60 calories per cup and are loaded in fiber with 8 grams per cup.   Throw a cup in your next smoothie.  
  13. Strawberries:  This incredibly delicious berry is full of fiber with nearly 3 grams per cup of berries with less than 50 calories per serving.  They are chocked full of vitamin C, manganese, and various powerful antioxidants also.  Reach for these for a snack or dessert instead of cake or candy.  
Food Fiber Content
Food Fiber Content

The bottom line:  Getting your fill or 25 to 30 grams a day has proven to keep you feeling fuller longer so you eat fewer calories. Roughage is also important for keeping your digestive system happy, and more importantly, fiber has also been shown to reduce the risk of breast and colon cancers. Keep reading to learn which foods are the highest sources so you can start including them in your diet.

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About the Author

I am a family physician who has served in the US Army. In 2016, I found myself overweight, out of shape, and unhealthy, so I made a change to improve my health. This blog is the chronology of my path to better health and what I have learned along the way.

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