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Looking to Add a Little More Fiber to Your Diet?

Updated: Jul 25, 2021

Fiber helps keep our colon clear of waste products by providing smoother digestion. Consuming an adequate amount of fiber is also linked to heart health, stable blood sugar, and weight loss or maintenance.

Depending on your gender and age, adults should consume about 25 to 35 grams of fiber every day. Unfortunately, most Americans only meet half of their daily needs!

Add these great choices to your grocery list to get more fiber in your diet:

Flax seeds (11 grams per ¼ cup)

They contain omega-3 fatty acids, which have been shown to have heart health benefits.

Avocado (10 grams of fiber per medium-size fruit)

They contain nearly 20 vitamins, minerals and beneficial plant compounds that can enhance the overall quality of your diet.

Beans (7 grams per ½ cup)

Affordable, nutritious, convenient and tasty, beans are the unsung hero of the food world. They contain protein, complex carbohydrates, fiber, and antioxidants.

Barley (6 grams per cup)

Research shows barley reduces cholesterol, helps control blood sugar and improves immune system function.

Pears (6 grams per medium-sized fruit)

They contain soluble and insoluble fiber. Both types aid digestion, while soluble fiber also helps reduce cholesterol. Keep the peel on, though, since that's where most of the fiber is.

Apples (5 grams per medium-sized fruit)

Apples contain a type of antioxidant called polyphenols, which have cardiovascular and anti-cancer benefits. Research indicates that apple pectin may also prevent colon cancer.

Unsweetened Prunes, aka dried plums (3 grams per 5 fruits)

Famous for their digestive health benefits: If you need help “going,” they might be your best friend. About half of the fiber in dried plums is insoluble, which helps speed food through the digestive tract.

Raw Almonds (3 grams of fiber per ounce, about 23 whole almonds)

They contain 6 grams of protein, low in saturated fat and high in powerful antioxidants, particularly vitamin E. Studies show that just 1.5 ounces of nuts, like almonds, per day may help reduce the risk of heart disease.

March is colorectal cancer awareness month, so it's a great time to try these whole foods that are high in fiber and delicious! For more wellness information for you organization, contact us today.

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