FIBER FIT

An Unfathomable Fiber Fact: most of us only get 5% of the fiber we need in our daily diet. Time to buck up and bulk up! 

According to the Harvard School of Public Health, fiber appears to reduce the risk of developing various conditions; including heart disease, stroke, diabetes, diverticulitis, and constipation.

Need more inspiration? We cannot digest fiber, so it contains zero calories.  Passing through our digestive system unabsorbed by digestive enzymes within the stomach, fiber carries along toxins, waste fat and cholesterol particles.  It is essential for our bodies natural detoxification process.

It’s easy to get the minimum 25-30 grams per day if you consciously add more of the following to your plate, smoothie, salad or breakfast bowl. 

SOURCES OF FIBER

Split Peas – 16.3 g per cup                                             Lentils – 15.6 g per cup

Pinto Beans – 15.4 g per cup                                          Black Beans – 15 g per cup

Kidney Beans – 13 g per cup                                          Artichokes – 10.3 g per cup

Raspberries – 8 g per cup                                               Chickpeas – 8 g per cup

Prunes – 7.7 g per cup                                                     Blackberries – 7.6 g per cup

Brussel Sprouts – 6.4 g per cup                                   Chia Seeds – 5.5 g per T

Broccoli – 5.5 g per cup                                                  Pear – 5.1 g

Spinach – 5.1 g per cup                                                  Pecans – 5.4 g per 2 ounces

Quinoa – 5 g per cooked cup                                        Walnuts – 4 g per 2 ounces

Pistachios – 3 g per ounce (about 45)                        Carrots – 4.8 g per cup

Potato with skin – 4.4 g                                                  Frozen Peas – 4.4 g per

Strawberries – 3.3 g per cup

NOTE: Do not adjust your daily fiber intake if your doctor has prescribed a low fiber diet because of intestinal issues.