Don't Miss These 9 High-Fiber Foods [with recipe]
📷by GrandBaby Cakes
This week, our Daily Wellness Text chat lit up with conversation about dietary fiber and all its benefits.
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Fiber (the crunchy part of celery) is part of the plant cell wall. Because our bodies can’t digest fiber, we can’t get energy from it. That means that fiber is calorie-free.
Even though fiber can’t give us energy, there are tons of health benefits it delivers.
Fiber helps us control blood sugar, which is great for people with type 2 diabetes or pre-diabetes.
Fiber helps us maintain a healthy weight, which helps to lower risk of heart disease AND helps us prevent the 13 obesity-related cancers identified by the CDC.
How Much Fiber Should We Eat?
The FDA recommends that people neat at least 28 grams of fiber for every 2000 calories per day.
What Are Some High-Fiber Foods?
High-Fiber Beans
Lima Beans, 1 cup- 13.2 grams of fiber
Pinto Beans, 1 cup - 14.7 grams of fiber
Green Peas, 1/2 cup- 4.0 grams of fiber
Try this recipe for southern pinto beans (from GrandBaby Cakes). To make it vegan: Replace ham hocks with mushrooms and replace chicken stock with vegetable stock.
High-Fiber Whole Grains:
All-Bran Cereal, 1/2 cup- 10.0 grams of fiber
Fiber One Cereal, 1/2 cup- 13.7 grams of fiber
Whole wheat spaghetti, 1 cup- 6.3 grams of fiber
High-Fiber Fruits:
Raspberries, 1 cup- 8.4 grams of fiber
Strawberries, 1 cup- 3.4 grams of fiber
Blueberries, 1 cup- 4.0 grams of fiber
More data on the fiber content in foods from the University of Michigan here: https://www.med.umich.edu/mott/pdf/mott-fiber-chart.pdf
Happy Healthy Living,
Dr. Wuse