Fiber is basically a carbohydrate that is indigestible. It is a nutrient that many Americans do not consume enough of. The American Heart Association recommends consuming at least 25 g per day, but most people get an average of 15 g. Fiber not only helps keep you full to prevent weight gain, but it removes LDL cholesterol from the blood, aids in preventing heart disease and type II diabetes, and promotes gastrointestinal health and regularity. It is suggested that people get their fiber from food sources rather than supplementation if possible. There are a variety of foods to choose from that will satisfy many palates.
Beans
One cup of black beans has 19 g of fiber and only 190 calories. Great northern white beans also have almost 20 g of fiber per cup, and garbanzo beans have 12 g. Make sure to use fresh or dry and cooked beans rather than canned beans, because fiber is lost in the canning and preservation process. Beans are a healthy, fiber-rich option and a good side course to a healthy dinner. They can be added to burritos or tacos as an addition. Mix vegetables and lean chicken with the beans for homemade chili.
Spinach
One cup of raw spinach has 3 g of fiber and only eight calories. Combine dried fruit with fresh spinach and some almonds to make a fresh and delicious salad. Cooked spinach has 7 g of fiber in a half cup because raw spinach shrinks greatly when heated.
Broccoli
A 3/4-cup of fresh cooked broccoli has 7 g of fiber and only 30 calories, which makes it a nutritious snack. Garnish with some fresh rosemary, olive oil and basil and it is a delicious side dish. Mix with a small amount of feta cheese for some added protein. Frozen and thawed broccoli has 5 g of fiber.
Bran
Three tablespoons of bran have 6 g of protein. Bran can be added to baking goods, like muffins. All-bran cereal has 10 g in a half cup. Bran flake cereal with raisins has 6 g of fiber. Start your morning with that and you have fruits, healthy carbohydrates and a well-working digestive system.
Whole Grain
Two slices of whole grain bread have 6 g of fiber. Whole grain bread with raisins has 6.5 g of fiber, and rye bread has almost 6 g. Whole wheat spaghetti has more than 5 g per cup. Egg noodles made with whole wheat have almost 6 g per cup and about 200 calories.
Dried Fruit
One dried apricot has 1.7 g of fiber, which may not seem like a lot, but dried apricots are small and a person can easily consume five or six without feeling full. Three dried figs have 10 g of fiber. Raisins have 1 g of fiber per tablespoon. Grab a handful of a variety of dried fruits for a portable fruit salad snack.
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