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You NEED to have more of this is your diet!

July 6, 2017

 

There's a lot of conflicting information out there with regard to nutrition and diet. From vegan to paleo, no one seems to agree on what exactly we should be eating and you'll find outspoken advocates on all sides. In the heat of all these contentious debates, I believe that one extremely important component of food has been left out of the discussion. That component is fiber. No matter what dietary path you take, adding more fiber into your daily meal plan will substantially improve your health. Research shows that fiber supports weight loss, heart health, blood sugar balance, and of course, digestion. All fruits and vegetables contain fiber, as do legumes and whole grains. I recommend that my patients aim to get 25 - 35 grams of fiber every day. It's not as easy as you might think!

 

Here's a list of some foods and their fiber content:

 

Fruits: (serving size is one piece or as noted)

Figs (3) - 5.3 grams

Apple with skin - 4.7 grams

Pears - 4.3 grams

Dates (5) - 3.7 grams

Apricots (10) - 3.6 grams

Prunes (5) - 3.5 grams

Orange - 3.1 grams

Kiwi - 2.6 grams

Strawberries (6) - 2.0 grams

Raisins (1/4 cup) - 1.9 grams

Banana - 1.8 grams

Blueberries (25) 1.7 grams

Apple sauce - 1.5 grams

Peach - 1.4 grams

Canteloupe (1/4)  - 1.1 grams

Pineapple (1/2 cup) - 0.9 grams

Grapefruit (1/2) - 0.7 grams

Watermelon (1 cup) - 0.6 grams

 

 

Vegetables: (serving size is 1/2 cup unless noted)

 

Baked potato with skin - 4.2 grams

Sweet potato - 3.4 grams

Corn - 3,1 grams

Peas - 2.9 grams

Winter squash - 2.9 grams

Carrot (1) - 2.3 grams

Broccoli - 2.0 grams

Spinach (1 cup) 2.0 grams

Turnip - 1.6 grams

Beets - 1.5 grams

Cabbage - 1.5 grams

Cauliflower - 1.4 grams

Green beans - 0.9 grams

Tomato (1/2) 0.8 grams

Celery (1 stalk) - 0.6 grams

Green pepper - 0.6 grams

Lettuce (1 cup) - 0.6 grams

Mushrooms - 0.5 grams

             

Legumes (serving size is 3/4 cup of cooked beans)                 

                                                               

Pinto beans - 14.2 grams                                 

Kidney beans - 13.8 grams                                  

Black-eyed peas - 12.3 grams                               

Lima beans - 10.3 grams

Navy beans - 9.0 grams

Chickpeas - 7.1 grams

Lentils - 5.6 grams

Split peas - 4.1 grams

Tofu - 1.4 grams

 

Grains (serving size is 1 cup)     

 

Barley - 8.6 grams                                   

Bulgur - 8.1 grams

Quinoa - 4.6 grams

 

Brown rice - 3.3 grams

Wheat - 3.1 grams

White rice - 1.3 grams     

 

 

 

                         

 

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