Fiber Finds in Fruits and Vegetables

Forever promoted as an aid to help you, umm, "stay regular," fiber was pretty much a private matter. Not any more, though! Fiber has oodles of health benefits. Research claims fiber can help reduce the risk of heart disease and diabetes. However, you say you are not a huge fan of whole-grain or multi-grain breads and cereals. No need to fret -- you will be pleasantly surprised to discover fruits, vegetables and popcorn contain beneficial amounts of fiber.

Daily Fiber Intake - What is Recommended

According to an article by the Harvard School of Public Health, a healthy diet should include at least 20 grams of fiber daily. It also states that 20 grams is good, but more is better. Harvard School of Public Health recommends nuts, legumes, whole grains, fruit and vegetables as good sources of fiber.

Surprising Fiber Finds in Veggies

1. Acorn Squash - One cup cooked - 9 grams of fiber

2. Spinach - One cup cooked - 4 grams of fiber

3. Fresh corn - Once cup cooked - 4 grams of fiber

4. Carrots - One cup cooked - 5 grams of fiber

5. Broccoli - One cup cooked - 5 grams of fiber

6. Fresh Green Peas - one cup cooked - 9 grams of fiber

7. Collard Greens - one cup cooked - 5 grams of fiber

8. Baked Potato - one medium - 5 grams of fiber

Surprising Fiber Finds in Fruit

1. Avocado - ½ medium -7 grams of fiber

2. Raspberries - one cup - 8 grams of fiber

3. Apple - one small - 4 grams of fiber

4. Blackberries - one cup - 8 grams of fiber

5. Kiwi - one cup - 5 grams of fiber

6. Pear - one medium - 6 grams of fiber

7. Strawberries - one cup - 3 grams of fiber

8. Orange - one large - 4 grams of fiber

Fiber, found in a vast variety of food sources, is also in some food sources you may not know about. Did you know there is fiber in popcorn? Check out some other food items that help you to get your fiber fix.

1. Air-popped Popcorn - 3 cups - 4 grams of fiber

2. Instant Coffee - 8 fl oz - 2 grams of fiber

3. Prune Juice - 8 fl oz - 3 grams of fiber

When incorporating more fiber into your diet, consider international food dishes. The Harvard School of Public Health suggests Indian and Middle Eastern recipes. This cuisine utilizes legumes and whole grains in its main dishes.

Sources:

Personal Experience

Harvard School of Public Health

Prevention.com