Okay, now we know specifically which fruits and vegetables can help us reach our DV of fiber, but what else can help us reach this daily goal, or the goal of getting seven to ten grams of fiber at each meal.
Let’s take a look…
Black Beans...Black beans are a nutrient-dense legume that contain fifteen grams of fiber per cup, as well as other important nutrients—such as protein, thiamine, magnesium, manganese, phosphorus, folate, flavonoids, and antioxidants.
Chickpeas...One cup of chickpeas contains 12.5 grams of fiber per ½ cup, (but also 400 calories), as well as other important nutrients such as protein, copper, folate, manganese, omega-6 fatty acids, and omega-3 fatty acids. Chickpeas provide 84 percent of your daily recommended amount of manganese per cup. Manganese is important for helping you have the energy you need each day.
Edamame...Edamame contains four grams of fiber per ½ cup.
Green Peas...One cup of cooked peas contains 8.8 grams of fiber, as well as other important nutrients—such as vitaminC, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein. Green peas are also packed with powerful antioxidants, anti-inflammatory properties, and phytonutrients.
Kidney Beans…Kidney beans contain 5.7 grams of fiber per ½ cup. Kidney beans also contain 7.7 grams of protein…(more on protein later)…
Lentils...Lentils contain 15.6 grams of fiber per cup, as well as other key nutrients such as protein, iron, manganese, phosphorous, and folate. If fact, lentils are one of the top 10 high-folate foods. Folate is essential for pregnant women, individuals with liver disease and people on certain medications.
Lima Beans…One cup of lima beans contains 13.2 grams of fiber, as well as other important nutrients—such as copper, manganese, folate, phosphorous, protein, vitamin B2, and vitamin B6. In addition to the outstanding fiber per serving, lima beans offers nearly 25 percent of the daily recommended iron for women.
Navy Beans...Navy beans are by far one of the best sources of fiber—containing over nineteen grams of fiber per cup, which is 34 percent of your daily recommended fiber intake.
Refried Beans…Refried beans contain 4.4 grams of fiber per ½ cup.
Split Peas…Split peas contain sixteen grams—over half of the recommended intake—of fiber per ½ cup, as well as a third of the folate recommended daily, and many other important nutrients as well—such as protein, thiamine, folate, manganese, omega-3 fatty acids, and omega-6 fatty acids…(and, no, split peas are not simply green peas that have been split).
Sugar Snap Peas…Sugar snap peas contain four grams of fiber per cup.
Nuts and Seed
Almonds…One cup of unroasted almonds contain 11.6 grams of fiber, as well as other important nutrients—such as protein, vitamin E, manganese, magnesium, riboflavin, and omega-6 fatty acids. Be sure to choose almonds that are labeled as raw, natural, or unroasted to get more fiber for your calories.
Flax Seeds…Whole flaxseeds offer up to seven grams of fiber per two tablespoons.m as well as other important nutrients—such as protein, thiamine, manganese, phosphorus, magnesium, copper, and omega-3 fatty acids.
Chia Seed…One ounce of chia seeds contains 10.6 grams of fiber, plus many other important nutrients—such as protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids..
Pistachios…One ounce of pistachios contains 2.8 grams of fiber, along with 6 grams of protein.
Walnuts…One cup of walnuts contains 7.8 grams of fiber, as well as other important nutrients—such as protein, manganese, copper, omega-6 fatty acids, omega-3 fatty acids, folate, vitamin B6, and phosphorus. Walnuts have been shown to improve verbal reasoning, memory and mood and are believed to support good neurologic function.
Okay, as a newbie nutritional novice, I didn’t exactly see whole grains on my food pyramid, but who in their right mind would bypass any benefit that could be attained from the one category of food that probably got us in the most trouble in the first place—BREAD and PASTA!!! So…here’s the “whole” story…
Barley…One cup of Okaybarley contains nine grams of fiber.
Brown Rice…Brown rice contains four grams of fiber per cup.
Bulgur…Bulgur contains four grams of fiber per 1/2 cup.
Cereal—Cereals such as Bran Flakes, Fiber One, and All-Bran can at least six grams of fiber to your diet. When shopping for a good cereal that contains fiber, look for cereals that have at least 6 grams of fiber per serving. For example, Fiber One contains 14 grams of fiber in each 1/2 cup…All-Bran contains 10 grams of fiber per 1/2 cup. One cup of Bran Flakes contains 7 grams…One cup of Shredded Wheat contains six. Finally one cup of cooked oatmeal contains four grams of fiber.
You could also try adding a few tablespoons of unprocessed wheat bran to your favorite cereal. Dry wheat bran contains six grams of fiber per 1/4 cup.
Also try adding crushed bran cereal or unprocessed wheat bran to muffins, cakes, and cookies.
Psyllium Husk...Start adding psyllium husk to gluten-free baked goods, such as breads, pizza dough, and pasta….(more on this later)…
Whole Grain Bread…When shopping for a good cereal that contains fiber, look for cereals that have at least 6 grams of fiber per serving
Whole-Grain Flour-–Start substituting whole-grain flour for half or all of the white flour, since whole-grain flour is heavier than white flour. In yeast breads, use a bit more yeast or let the dough rise longer.
Whole-Wheat Pasta…Whole wheat spaghetti contains four grams of fiber per cup.