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.