11 (Surprisingly) High-Fiber Foods
By Nicole Kiley, MSc, RD
Fiber has been well touted for its role in digestive health, blood sugar management, satiety, colorectal cancer prevention and weight management. The National Institute of Health currently recommends a daily fiber intake of 25 grams (g) females and 35 grams per day for males. The average American diet falls far below this recommendation and health can be compromised as a result. If your diet is lacking in whole grains, fruits and vegetables, it’s important to increase your fiber intake slowly. Adding too much too soon can cause stomach discomfort and even constipation. Instead of overloading one meal with a large fiber dump, spread your fiber out over all meals and snacks. If you have trouble having a daily bowel movement, this topic may apply to you! Below are 11 fiber-rich foods you may want to incorporate into your diet.
1. Raspberries – 8 g per cup
2. Blackberries – 8g per cup
3. Pear, with skin – 5.5g per medium fruit
4. Apple, with skin – 4.4g per medium fruit
5. Avocados – 6g per half
6. Peas – 9g per cup
7. Broccoli, cooked – 5g per 1 cup
8. Almonds – 3.5g per 2 tablespoons
9. Chia seeds – 5.5g per tablespoon
10. Beans/Lentils – 15g per cup
11. Oatmeal – 4g per cup
Nicole is the Head Registered Dietitian at The Dolce Diet. She believes that long-term health is achieved through an individualized approach to nutrition that is not only evidence-based, but also sustainable and enjoyable. Serving both our private clients and professional athletes, Nicole aims to empower individuals with confidence and education, fully equipping them to reach and maintain their health goals.
