Hello guys!
New Resolution is here and it is all about "Fiber". Fiber is an important part of the diet and typically comes from plant based foods, such as whole grains, fruits and vegetables.
Eating fiber rich whole foods is the best way to increase your fiber intake.
Main benefits of eating fiber
- promoting good digestion
- lowering cholesterol levels
- helping with weight loss
- reducing the risk of certain type of cancer
- helping to avoid hemorrhoids
How much fiber you should get per day?
- Women should get about 25grams
- Men at least 35 - 40 grams at least
Now you know, how much fiber to eat and why. Honestly, do you eat enough fiber?
Let`s make your diet and your body healthier and start today.
Have a great day!
Pavla
Fiber content of some common foods
| Fruits | Serving size | Total fiber (grams)* |
|---|---|---|
| Raspberries | 1 cup | 8.0 |
| Pear, with skin | 1 medium | 5.5 |
| Apple, with skin | 1 medium | 4.4 |
| Strawberries (halves) | 1 1/4 cup | 3.8 |
| Banana | 1 medium | 3.1 |
| Orange | 1 medium | 3.1 |
| Figs, dried | 2 medium | 1.6 |
| Raisins | 2 tablespoons | 1.0 |
| Grains, cereal & pasta | Serving size | Total fiber (grams)* |
|---|---|---|
| Spaghetti, whole-wheat, cooked | 1 cup | 6.2 |
| Barley, pearled, cooked | 1 cup | 6.0 |
| Bran flakes | 3/4 cup | 5.3 |
| Oat bran muffin | 1 medium | 5.2 |
| Oatmeal, quick, regular or instant, cooked | 1 cup | 4.0 |
| Popcorn, air-popped | 3 cups | 3.5 |
| Brown rice, cooked | 1 cup | 3.5 |
| Bread, rye | 1 slice | 1.9 |
| Bread, whole-wheat or multigrain | 1 slice | 1.9 |
| Legumes, nuts & seeds | Serving size | Total fiber (grams)* |
|---|---|---|
| Split peas, cooked | 1 cup | 16.3 |
| Lentils, cooked | 1 cup | 15.6 |
| Black beans, cooked | 1 cup | 15.0 |
| Lima beans, cooked | 1 cup | 13.2 |
| Baked beans, vegetarian, canned, cooked | 1 cup | 10.4 |
| Sunflower seed kernels | 1/4 cup | 3.9 |
| Almonds | 1 ounce (23 nuts) | 3.5 |
| Pistachio nuts | 1 ounce (49 nuts) | 2.9 |
| Pecans | 1 ounce (19 halves) | 2.7 |
| Vegetables | Serving size | Total fiber (grams)* |
|---|---|---|
| Artichoke, cooked | 1 medium | 10.3 |
| Peas, cooked | 1 cup | 8.8 |
| Broccoli, boiled | 1 cup | 5.1 |
| Turnip greens, boiled | 1 cup | 5.0 |
| Sweet corn, cooked | 1 cup | 4.2 |
| Brussels sprouts, cooked | 1 cup | 4.1 |
| Potato, with skin, baked | 1 medium | 2.9 |
| Tomato paste | 1/4 cup | 2.7 |
| Carrot, raw | 1 medium | 1.7 |
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