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Besides keeping you happy by eating high fiber foods and cure that agonizing cramp of being constipated – fiber will help with Blood Pressure, Heart Disease and Stroke. Did you know in America the people who get the real amount of fiber 25 – 39 grams a day is below 3%?
Fiber basically stays the same as it goes in and leaves your body. There is Soluble Fiber and Insoluble Fiber. Plant Based Foods usually contain both types of fiber. You have to find the right balance and not over doing the amount of fiber or the opposite will happen.
The correct amount would be 25 grams for women and 38 grams for men under 50 – the requirements change as you get older – but I beg to differ! Flaxseed Meal. 2 Tables spoons – 3.8 grams of fiber. Sprinkle on shakes, smoothies, salad, mix in with veganaise, breading veggies.
1.Chia Seed. 1 Tablespoon – 5.5 grams of fiber. Make Chia pudding, add to cakes and cookies as egg replacer.
2. Oatmeal. One cup cooked is 4 grams of fiber.
3. Pearled Barley. One Cup cooked is 6 grams of fiber. Add to soups, stews, salad, roasted vegetables. Some people even make barley tea.
4. Whole Wheat Pasta. One cup cooked is 6 grams. Add some avocado sauce, veggies plus some flax meal and have a full fiber meal.
5. Bran Flakes. One cup raw is 7 grams of fiber. Add to yogurt, smoothies, salads.
6. Pears. One Medium size pear is 5.5 grams of fiber. Make a Dr. Oz Green Smoothie that he talked about on his show. Add Water, Cucumber, a Pear, and some green veggies to have an all day drink to keep blood sugar even and not eat something bad.
7. Avocados. One half an avocado is about 7 grams of fiber depending on the size. Make a Ezekiel Toast with mashed avocado and radish.
8. Blackberries. 7.5 Grams of fiber per cup. Make some tasty jam by mixing with hot water or add to chia pudding.
9. Split Peas. 16 grams per cup of fiber cooked. Make a Popeye soup.
10. Lentils. Over 15 Grams of fiber per cup of cooked lentils. Best – Lentil Burgers, Lentil Meatballs, Lentil soup, Lentils mixed with rice and tomatoes with chips.
11. Black Beans. 15 Grams of Fiber per cup of cooked beans. Perfect for Black bean burgers, or just by themselves.
12. Lima Beans. 13 Grams per cup of cooked beans. Do you have any suggestions for a good recipe?
13. Artichokes. 10 Grams of fiber per medium cooked artichoke. Steam some artichokes, mix in some garlic with veganaise at the end.
14. Peas. 9 Grams of Fiber per cup.
15. Broccoli. 5 Grams of Fiber per cup. Who doesn’t like broccoli? Haha
16. Brussel Sprouts. 4 Grams of fiber in Cooked cup of sprouts. Shred them into salads. Roasting is goof, too.
17. Raspberries. 8 Grams of Fiber per cup. Yummo – even add to a slad or put on yogurt.
18. Apples. 4 – 5 Grams of fiber per average size apple.
19. Bananas. Average size banana 3 grams of fiber.
20. Carrots. 3 – 4 Grams of fiber per cup – plus low in calories.
Extras-
Beets 3 Grams of Fiber per cup.
Chickpeas. 12 – 13 Grams of fiber per cooked chickpeas.
Quinoa. 5 Grams of Fiber per cooked quinoa.
Sweet Potatoes. 4 Grams of fiber for a cooked potato.
Dark Chocolate. 3 Grams of fiber per each ounce.
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