Quote:
Originally Posted by haleysmommy5402
how do you get that much fiber in?? im so new at this and i know fiber is good the only place i know to get lots of fiber is from beans .. lol
and Welcome to the board
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This is from Mayoclinic.com
High-fiber foods
Looking to add more fiber to your diet? Fiber — along with adequate fluid intake — moves quickly and relatively easily through your digestive tract and helps it function properly. A high-fiber diet may also help reduce the risk of heart disease and diabetes.
Fruits Serving size Total fiber (grams)*
Raspberries 1 cup 8.0
Pear, with skin 1 medium 5.1
Apple, with skin 1 medium 4.4
Figs, dried 2 medium 3.7
Blueberries 1 cup 3.5
Strawberries 1 cup 3.3
Banana 1 medium 3.1
Orange 1 medium 3.1
Grains, cereal & pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Oat bran muffin 1 medium 5.2
Bran flakes 3/4 cup 5.1
Oatmeal, quick, regular or instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat or multigrain 1 slice 1.9
Legumes, nuts & seeds Serving size Total fiber (grams)*
Split peas, cooked 1 cup 16.3
Lentils, cooked 1 cup 15.6
Black beans, cooked 1 cup 15.0
Lima beans, cooked 1 cup 13.2
Baked beans, vegetarian, canned, cooked 1 cup 10.4
Sunflower seeds, hulled 1/4 cup 3.6
Almonds 1 ounce (22 nuts) 3.3
Pistachio nuts 1 ounce (49 nuts) 2.9
Pecans 1 ounce (19 halves) 2.7
Vegetables Serving size Total fiber (grams)*
Artichoke, cooked 1 medium 10.3
Peas, cooked 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Sweet corn, cooked 1 cup 4.6
Brussels sprouts, cooked 1 cup 4.1
Potato, with skin, baked 1 medium 4.0
Tomato paste 1/4 cup 2.7
Carrot, raw
I'll add in cabbage, cauliflower, asparagus, sweet potato, winter squash, zucchini, spinach, salad greens. Basically all veggies & fruits have some fiber. So eat your veggies. I aim to have fiber and/or protein at every meal and snack. They're both weight loss powerhouses and extremely, extremely SATISFYING. Sticks with you, so you can STICK with your plan.