Most Americans don’t get enough fiber. In fact, only 7% of Americans consume enough- 25 grams for women and 38 grams for men.
Here are 10 foods that you can eat to get more fiber in your diet:
1) Avocados - 5 gms for ½ avocado. This can be combined with pumpkin puree to add more fiber. Beat a ripe avocado with an electric mixer until creamy. Add 1 cup unseasoned pumpkin puree, ¼ cup sugar, ½ tsp pumpkin pie spice and ½ tsp vanilla extract. Mix until smooth and refrigerate for one hour. (Makes 4 servings, 5gms fiber each).
2) Beets - 2gms per ½ cup. This root vegetable is full of fiber and rich in antioxidants. Try them roasted or pickled, or raw, shaved over your next taco or salad.
3) Artichokes - 5gms per ½ cup. They are among the highest-fiber vegetable. Add canned or thawed frozen artichoke hearts to pastas, salads or sandwiches.
4) Rye Crispbreads - 5gms per 3 crackers. These crackers have twice the amount of fiber of whole-wheat crackers and if you add hummus or guacamole, you add more fiber to your snack.
5) Chickpeas - 7gms per ½ cup cooked. Beans are easy to add to soups and salad.
6) Raspberries-10gms per cup. These are one of the highest-fiber fruits. Try simmering 2 cups raspberries until they break down. Remove from heat and stir in 2 Tbsp chia seeds (Makes 1 cup: 3gms fiber per 2 Tbsp).
7) Popcorn - 3gms per 3 cups popped. Toppings and seasonings can vary. Try toasted sesame oil and nutritional yeast.
8) Cocoa Powder - 2gms per Tbsp. If you love hot chocolate, you are actually getting more fiber than a slice of whole-wheat bread. Whisk 2 Tbsp unsweetened cocoa powder into 1 cup warm low-fat milk with 1 tsp sugar (Makes 1 serving, 4gms fiber).
9) Pears - 6gms for 1 medium fruit. Eat them raw or cook them to make your own “pearsauce” just like you would applesauce.
10) Red Lentils - 8gms per ½ cup, cooked. These are easy to add to a smoothie. With their fiber and protein, they give a creamy consistency. To save time, cook a batch in bulk, cool and store in ½ cup servings in the freezer.
Source: Eating Well magazine, January/February 2021
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