The Focus is on Fiber Foods

Fiber is an important nutrient that facilitates:

• Healthy Bowel Movements
• Blood Sugar Management 
• Controlling + Managing Cholesterol 

In this blog I hope to share an idea of how much Fiber is found in your vegetables, grains, fruit & plant-based foods.

Understanding how much fiber is in your food will help create nutritional recipes, and precision in your daily recommended intake.  

Vegetables - Atleast 2g Fiber

• Artichoke (1 medium)
• Broccoli (1/2 cup cooked)
• Carrots (1/2 cup cooked)
• Collard greens (1/2 cup cooked)
• Kohlrabi (1 cup)
• Parsnips (1/2 cup cooked)
• Pumpkin (1/2 cup canned)
• Spinach (1/2 cup cooked)
• Sweet potato (1 medium with skin)
• Taro (1/2 cup cooked)

Fruits - Atleast 2g of Fiber

• Apple (1 fruit with skin)
• Banana (1 medium)
• Dried apricots, raisins, figs or prunes (1/4 cup)
• Guava (1 fruit)
• Kiwi (1 large fruit)
• Nectarine (1 medium)
• Orange (1 fruit)
• Passion fruit (2 fruits)
• Pear (1 fruit with skin)
• Raspberries (1/2 cup)
• Star fruit (1 medium)

Legumes - Atleast 2g of Fiber

• Barley cooked (1/2 cup)
• Bran cereals (30g)
• Multigrain cereal (3/4 cup cooked)
• Oatmeal (3/4 cup cooked)
• Rye bread (1 slice)
• Whole wheat bread (1 slice)
• Whole wheat pita (1/2 pita)
• Whole wheat English muffin (1/2 muffin)
• Whole wheat pasta (1/2 cup)

Legumes: Atleast 5g of Fiber

• Black beans (3/4 cup)
• Chickpeas (3/4 cup)
• Hummus (1/4 cup)
• Kidney beans (3/4 cup)
• Lentils (3/4 cup)
• Peas (3/4 cup)
• Pinto beans (3/4 cup)
• Soybeans (3/4 cup)
• White beans (3/4 cup)

Nuts & Seeds: Atleast 2g of Fiber

• Almonds (1/4 cup)
• Coconut (1/2 cup fresh or dried)
• Flaxseeds (1/4 cup ground)
• Hazelnuts (1/4 cup)
• Macadamia nuts (1/4 cup)
• Peanut butter (2 Tbsp)
• Pine nuts (1/4 cup)
• Pistachio nuts (1/4 cup)
• Soy nuts (1/4 cup)
• Sunflower seeds (1/4 cup)

 

 

 

 

 

 

 

 

 

 

 

References: 

Fiber Nutritional Grams Per Serving: Foods Guide

https://www.unlockfood.ca/en/Articles/Fibre/Getting-more-fibre.aspx

 

** This blog post is not in affiliation with Unlocked Foods: Dietician of Canada