DOLCE LIFESTYLE:
Top 10 Fiber Foods
by Samantha Coogan, MS, RDN, LD
Fiber is important for optimal digestive health and decreases your risk for developing heart disease. Fiber is an indigestible carbohydrate that really helps clean out the system. In terms of heart health, it binds to cholesterol and removes it as it makes its way out of the body. So why not kill two birds with one stone and up your fiber game? Recommendations for fiber are about 25 grams per day for women, and 35 grams per day for men. It is also important to SLOWLY increase your fiber intake, especially if your body isn’t used to it. If you dump too much fiber into your system at once, it can actually have the reverse effect of its normal function and cause constipation, gas and bloating. Also, be sure to drink plenty of water as you increase your fiber intake.
1. Lentils 1 cup = 15.6 g
2. Black beans 1 cup = 15.0 g
3. Oat bran 1 cup = 14 g
4. Raspberries 1 cup = 8.0 g
5. Whole wheat pasta 1 cup = 6.3 g
6. Pear 1 medium = 5.5 g
7. Broccoli 1 cup = 5.1 g
8. Apple (with skin) 1 medium = 4.4 g
9. Brussels sprouts 1 cup = 4.1 g
10. Almonds 1 ounce = 3.5 g
Read More About Fiber:
DOLCE LIFESTYLE: 10 MICRONUTRIENTS EVERY ATHLETE NEEDS
DOLCE LIFESTYLE: 5 ALTERNATIVES TO WHITE PASTA
