Turbo Charge Your Diet With These High Fiber Foods?

Answer 1

Anyone who is even mildly interested in nutrition is familiar with the macronutrients, sometimes referred to as the big three, protein, carbohydrate and fat.

Much well intended nutritional advice recommends that these three be present in the diet in various proportions depending upon nutritional goals, but there is another nutrient category that until recently has not received much attention.

That category is fiber, and typical American diets come nowhere near supplying American Dietetic Association recommended daily levels.

Based on a 2000 calorie per day diet, the ADA recommends that adults can incorporate an average of 22 to 35 grams of fiber per day. That amount can be split between the two types of fiber, soluble and insoluble, but it is highly recommended to obtain most of it from fresh food sources as opposed to artificial dietary supplements.

Typical nutrition labels on food packages generally list fiber content toward the bottom, treating it almost as an afterthought. Learning fiber content for fresh fruits and vegetables is harder, since these items usually supply no nutritional information whatsoever.

In an attempt to compensate for this lack of information, here is a brief list of foods that if consumed on a regular basis, are almost certain to guarantee an adequate level of dietary fiber.

Beans are by far the leader for supplying fiber. One cup of a fava beans supplies an astonishing 37 grams. Next, coming in at about half that level per cup, are black beans, kidney beans and lentils. Not far behind are lima beans at 13 grams. Even that mainstay of summer barbecues, baked beans, supplies over 10 grams.

Next is the vegetable category. One cup of green peas provides about 7.4 grams. Next is the sweet potato, offering 6 grams. One medium artichoke and one half of a medium avocado supply 6.5 grams. The avocado provides the further benefit of containing heart healthy mono and polyunsaturated fats. Even a medley of frozen mixed vegetables will supply 4 grams.

In the fruit category, a half cup of dates contains over 7 grams. One half cup of raspberries will add 5.5 grams to the cause. One medium fresh pear provides 5.1 grams.

This is only a partial list. There are dozens of other delicious foods that in addition to supplying fiber, contribute many other essential nutrients to the diet.