The F-WORD

QUICK FIBER CHEAT SHEET

1 cup of wild blueberries has 6 grams of fiber, 2 tablespoons of chopped walnuts have 1.5 grams, 1/2 boiled spinach has 2 grams.

Put it all together and you have a nice green smoothie an on the go breakfast option with added crunch!
TOTAL FIBER: 9.5 grams

1/2 cup chickpeas have 8.1 grams of fiber, 1/2 cup cooked artichokes 7.2 grams, 1 cup of whole wheat spaghetti has 6.3 grams

Hearty yet savory lunch or dinner option and an impressive
TOTAL FIBER: 19.6 grams

1 medium pear has 5.5 grams, 1 ounce roasted pistachios has 3 grams

Everyone loves a great snack, try this one to get more than 10% of your daily recommend amount of fiber!
TOTAL FIBER: 8.5 grams

1 medium sweet potato baked in the skin has 4 grams, 1/2 cup black beans have 7.5g 1/3 avocado has 3 grams

Loaded and plant packed this fiber-fueled combination is simple yet also filling!
TOTAL FIBER: 14.5 grams

That’s 52 grams of FIBER all from WHOLE FOODS!

A few important tips as you increase your fiber:

  • Do so gradually to give your gastrointestinal tract time to adapt.
  • Increase your water intake as you increase fiber.
  • If you have any digestive problems, such as constipation, check with your physician before dramatically increasing your fiber consumption.

Additional Resources:

Fiber Food List

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