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Fiber

This powerhouse nutrient gives you that pleasant, sated feeling after meals, protects your heart, lowers your blood sugar levels, and yes, keeps you "regular."

Fiber Foods & Sources

Fiber is found in a plethora of foods, making a fiber-filled diet relatively easy to achieve. Simply load up on vegetables, legumes and whole grain carbohydrates to get your required daily intake of fiber.

Beans, lentils, peas, whole grains, cereals, fruits and vegetables are packed with the powerful nutrient. Just remember to leave the skin on when eating fruits and vegetables—this is where a majority of the fiber is found.



Common Sources of Fiber:

  • 1 cup cooked lentils, split peas, or black beans: 15-16 grams of fiber
  • Half an avocado (raw): 9 grams
  • 1 cup cooked peas: 8.8 grams
  • 1 cup raspberries: 8 grams
  • 1 cup old-fashioned oats, dry: 8 grams
  • 1 cup whole-wheat spaghetti: 6.2 grams
  • 1 cup cooked pearled barley: 6 grams
  • 1 cup broccoli: 5.1 grams
  • 1 cup cooked quinoa: 5 grams
  • 1 cup cooked cauliflower: 5 grams
  • Medium apple (with skin): 4.4 grams
  • 1 cup cooked spinach: 4 grams
  • Medium russet potato (with skin): 4 grams
  • 1 ounce of almonds: 4 grams
  • 1 cup zucchini squash: 3 grams
  • 1 slice whole-wheat bread: 2 grams

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