Fiber is an important nutrient needed by the body to help keep you regular and make you feel full. Because of these two main roles for fiber, it is a crucial dietary component for losing weight as well as maintaining a healthy weight. Unfortunately, many adults do not get enough fiber in their diets on a daily basis.
The average adult female needs 25 grams of dietary fiber, while the average adult male needs about 35 grams of dietary fiber. The average adult, however, only gets about 10-15 grams of fiber from their normal diet.
Fiber Rich Foods
To ensure that you are meeting your dietary fiber needs, try incorporating some of the fiber-rich foods (listed below) into your diet.
Lentils are a good source of lean protein and help you feel full while also stabilizing your blood sugar. Not only made for soup, lentils can also be used in stews, or many side dishes. One serving of lentils will deliver 32% DV (8 grams) of fiber.
Ringing in just under lentils, avocados contain about 7 grams of fiber (per 100 gram serving), which is around 28% of your daily recommended value. Avocados are full of omega-3s and good fat, which in combination with the fiber, make you feel full and keep your body healthy. Avocados can be eaten by themselves or used to make guacamole. They can also be added to salads, sandwiches, smoothies, and more.
Raspberries are tied with avocados, also delivering 7 grams of fiber. Blueberries and blackberries are also excellent sources of fiber if you don’t prefer raspberries. Not only can you snack on these berries by themselves, but you can also add some to yogurt, ice cream, smoothies, and more.
Not only is broccoli rich in vitamins and minerals, but it is also an impressive source of fiber (13%). Broccoli is also full of antioxidants and vitamins such as vitamin C, and your body will thank you if you include it in your diet more often.
With 9 grams of fiber, a whole artichoke will give you about 36% of your daily recommended value. Artichokes are not only a healthy vegetable and rich in fiber, but they are also an excellent source of protein, magnesium, and vitamin C. Try having whole artichokes more often, and adding artichoke hearts to your salad, side dishes, or sandwiches.
With 2.8 grams of fiber per serving (about 11% DV), quinoa is an excellent option for a side dish and can be a healthy substitute for white rice. It is also a great ingredient for stuffed bell peppers.
Delivering 10% DV of fiber, Brussel sprouts also provide the body with other vitamins, minerals, and nutrients, such as vitamin C.
Prunes have a reputation for keeping you “regular,” and for good reason. One serving of prunes also delivers 28% DV of fiber. Try snacking on prunes more often or drinking organic prune juice (without added sugar).
These beans will provide you with just about 40% (or 10 grams) of your daily recommended value of dietary fiber. Other good bean options are black beans, chickpeas, and lima beans. Try adding more beans to your salads, soups, stews, or favorite dish.
Many are surprised that corn has as much fiber as prunes, but it is indeed true. Corn is easy enough to eat by itself, but can also be used in salads, soups, stews, and more. Try to find non-GMO corn if it is in your budget.
Whole Wheat Bread
Depending on which you choose, whole wheat bread can provide you with 18-28% of the recommended daily fiber intake. Try swapping out your white bread with whole wheat bread to make you feel fuller longer.
Sweet potatoes provide 2.5 grams fiber (10%DV) to one’s daily fiber needs, and make a great side dish or a foundation meal. They are also a good source of beta-Carotene, a powerful antioxidant that promotes good eyesight. Sweet potatoes can also help prevent heart disease and cancer.
Other fiber-full options include cabbage, sweet potatoes, and spinach. It is important to make sure you are getting your dietary fiber needs to keep your blood sugar regular and healthy, and to help maintain a healthy weight.