Foods High in Fibre
The following is general information. Please work with your clinician to find the best balance for you.
The Importance of Dietary Fiber
Dietary fiber is a type of carbohydrate that is essential for digestive health, maintaining a healthy weight, and supporting heart health. Fiber helps regulate bowel movements, prevent constipation, and may lower the risk of certain chronic diseases, such as heart disease, diabetes, and certain types of cancer.
Recommended Daily Intake
The recommended daily intake of dietary fiber varies based on age and sex:
- Adult Men: 38 g
- Adult Women: 25 g
Foods High in Dietary Fiber
| Food | Fiber Content (per serving) |
|---|---|
| Beans (Black) | ~15 g (1/2 cup cooked) |
| Lentils | ~7.8 g (1/2 cup cooked) |
| Chickpeas | ~7.6 g (1/2 cup cooked) |
| Split Peas | ~8.2 g (1/2 cup cooked) |
| Pear | ~6 g (1 medium) |
| Whole Wheat Pasta | ~6 g (1 cup cooked) |
| Brussels Sprouts | ~4 g (1/2 cup cooked) |
| Artichoke | ~6.9 g (1 medium) |
| Raspberries | ~8 g (1 cup) |
| Pumpkin Seeds | ~5 g (1 oz) |
| Broccoli | ~2.4 g (1/2 cup cooked) |
| Quinoa | ~5.2 g (1/2 cup cooked) |
| Whole Grain Bread | Varies (1 slice) |
| Apple | ~4 g (1 medium) |
| Pear | ~6 g (1 medium) |
Some Recipe Ideas
1. Chickpea and Vegetable Stir-Fry:
- Sauté chickpeas with a variety of colorful vegetables like bell peppers, zucchini, and carrots.
- Toss with cooked quinoa or brown rice and a light teriyaki sauce.
- Estimated Fiber Content: Chickpeas (12.5 g per cup), Vegetables and Grains (varies)
2. Oatmeal with Mixed Berries and Nuts:
- Cook old-fashioned oats with water or milk.
- Top with a mixture of fresh mixed berries and chopped nuts.
- Estimated Fiber Content: Oats (4 g per cup), Mixed Berries (varies), Nuts (varies)
3. Black Bean and Corn Salad:
- Combine canned black beans, corn kernels, diced bell peppers, red onion, and chopped cilantro.
- Toss with a lime-cumin dressing.
- Estimated Fiber Content: Black Beans (15 g per cup), Corn (2.4 g per cup)
4. Whole Wheat Pasta Primavera:
- Cook whole wheat pasta and sauté an array of seasonal vegetables in olive oil.
- Toss the pasta and vegetables with a light tomato sauce.
- Estimated Fiber Content: Whole Wheat Pasta (6 g per cup), Vegetables and Sauce (varies)
5. Avocado and Hummus Wrap:
- Spread hummus on a whole wheat wrap and add sliced avocado, shredded carrots, and mixed greens.
- Roll up and enjoy as a quick and fiber-rich lunch.
- Estimated Fiber Content: Hummus (2.4 g per 2 tablespoons), Avocado (9.2 g per medium avocado), Wrap (varies)
6. Quinoa and Black Bean Bowl:
- Combine cooked quinoa with black beans, sautéed spinach, diced tomatoes, and sliced avocado.
- Drizzle with a creamy avocado-lime dressing.
- Estimated Fiber Content: Quinoa (5.2 g per cup), Black Beans (15 g per cup)
7. Fruit and Nut Yogurt Parfait:
- Layer Greek yogurt with a mixture of fresh diced fruits (such as apples, pears, and berries) and chopped nuts.
- Add a drizzle of honey or maple syrup.
- Estimated Fiber Content: Greek Yogurt (varies), Fruits and Nuts (varies)