Are you getting enough fiber?

February 27, 2013 | posted in: Fitness Tip of the Week, Nutrition | by

Another reminder that February is American Heart Month!

One very important way to keep your heart healthy is by getting enough fiber in your diet. Fiber is important for keeping us regular and keeping our GI tract in check. It also helps us feel more full after meals and effects metabolism. If you’ve ever been constipated, you understand the importance of fiber. It may seem like a gross topic, but it is extremely important for your body. However, fiber gets blamed for causing gas and bloating. The problem is eating fiber that is mostly processed fiber (like inulin and polydextrose). Unprocessed fiber is the best for regularity and avoiding bloating. Here’s a list of food that is high in unprocessed fiber. How many of these foods do you include in your diet?

Note: The recommended amount of fiber is 14 grams of fiber per 1000 calories consumed.

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Fruits & Juices Fiber (grams) Grains & Pasta (cooked) Fiber (grams)

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Raspberries (1 cup) 9 Bulgur (3/4 cup) 6

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Blackberries (1 cup) 7 Pasta, whole wheat (1 cup) 6

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Avocado (1/2) 5 Barley, pearled (1 cup) 5

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Pomegranate (3/4 cup seeds) 5 Popcorn, air-popped (4 cups) 4

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Figs, dried (5) 4 Quinoa (3/4 cup) 4

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Pear (1) 4

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Banana (1) 4 Beans (1/2 cup cooked)

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Kiwifruit (2) 4 Black beans 8

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Apple (1) 3 Pinto beans 8

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Apricots, dried (5) 3 Split peas 8

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Orange (1) 3 Chickpeas 7

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Blueberries (1 cup) 3 Lentils 7

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Cherries (1 cup) 3 Kidney beans 6

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Strawberries (1 cup) 3

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Prunes (4) 3 Bread & Crackers

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Prune juice (1 cup) 3 Wasa Crispbread, Light Rye (4) 6

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Finn Crisp Thin Crispbread, Original (4) 4

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Vegetables (cooked, unless noted) Sara Lee 100% Whole Wheat Bread (2 slices) 4

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Artichoke (1/2) 5

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Lima beans or Peas (1/2 cup) 5 Cereals

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Pumpkin, canned or acorn squash 4 Kellogg’s All-Bran Original (1/2 cup) 10

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Sweet potato, with skin (1) 4 Post Wheat’n Bran Shredded Wheat (1 1/4 cups) 9

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Broccoli (2 spears) 3 Kellogg’s Raisin Bran (1 cup) 7

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Green beans (1/2 cup) 3 Post Grape-Nuts (1/2 cup) 7

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Post Original Shredded Wheat (1 cup) 6

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Nuts (number closest to 1 oz.) Quaker Oat Bran (1 1/2 cups cooked) 6

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Almonds (23) 4 Alpen Original Muesli (2/3 cup) 5

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Pecans (19 halves) 3 Post Bran Flakes (3/4 cup) 5

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Pistachios (49) 3 Wheatena (1 cup cooked) 5

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Quaker Old Fashioned Oats (1 cup cooked) 4

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Happy, healthy fiber eating!

Source:

Liebman, Bonnie. “Gut Myths?: Bulk Delivery” Nutrition Action 40.1, January/February 2013: 7. Print

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