Fiber Intake

Fiber is a key component in our diet.  

Eating fiber helps our digestive system be regular, supports heart health, and helps maintain blood sugar levels. Fiber is digested slowly, making you feel full longer, and can help aid in weight loss. The recommended daily intake of fiber should be 25 to 30 grams from food.  Adding fiber to your diet doesn’t have to be miserable.  Try adding these foods to increase your fiber intake!

Pears

One pair has 5 grams of fiber alone. This yummy fruit can be a great morning snack giving you a jump start to your dietary intake. 

Raspberries

One cup has 8 grams of fiber.  Raspberries are very versatile, you can snack on them on their own, layer them on top of yogurt, oatmeal, or dessert.  

Oatmeal

The typical breakfast food actually is a great source of fiber.  One cup of oatmeal contains 4 grams of fiber.  Bonus: top it with a banana for 3 more grams of fiber. 

Artichokes

One artichoke contains 10 grams of fiber.  These are a great addition to our diet, because they are also super low in calories.  One artichoke contains only 65 calories! 

Green Peas

Peas are not just for little kids. One cup of peas contains 9 grams of fiber! You can add green peas to pasta, salad, or left as a side. 

Whole Wheat Pasta

One cup of whole wheat pasta can bring you 6 grams of fiber. Switching from regular white pasta to whole wheat can double the fiber!

Almonds

One ounce of almonds contains 4 grams of fiber.  That is just 24 nuts, which can basically be a handful.  


Winter Squash

One cup of winter squash contains 6 grams of fiber.  Winter squash can be eaten as spaghetti or as a bowl of soup.

Popcorn

Three cups of popcorn contains 4 grams of fiber.  Popcorn can be made multitude of ways, but the lowest calorie would be air popped. 

http://www.foodnetwork.com/healthy/articles/why-you-need-dietary-fiber/11-ways-to-get-more-fiber-in-your-diet