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Posted October 18th, 2018 under Nutrition

Ways to Increase Dietary Fiber

Tags: nutrition, fiber, revolutionize

Ways to Increase Dietary Fiber

Dietary fiber is a type of carbohydrate and an important part of a balanced diet. The recommended intake is >25g per day for females and >38g per day for males. (This can be monitored under the “nutrients” section of the My Fitness Pal app.) Fiber intake increases satiety to help control weight, lowers blood sugar levels, and helps fight constipation. Fiber intake may also decrease a person’s risk of obesity, heart disease, and diabetes. Along with increasing fiber consumption, it is also important for individuals to consume >100oz of water per day or half of their body weight in ounces. Fiber is found in, but not limited to, fruits, veggies, grains, beans, nuts and seeds. To increase daily fiber intake, refer to the chart below!

 

Food

Serving Size

Fiber (in grams)

Navy beans

1 cup, cooked

19g

Lentils

1 cup, cooked

16g

Kidney beans

1 cup, cooked

16g

Black beans

1 cup, cooked

15g

Pinto beans

1 cup, cooked

15g

Lima beans

1 cup, cooked

14g

Raspberries

1 cup, raw

8g

Blackberries

1 cup, raw

8g

Blueberries

1 cup, raw

4g

Strawberries

1 cup, raw

3g

Pear

1 medium

6g

Apple

1 medium

4g

Orange

1 medium

4g

Banana

1 medium

3g

Avocado

1 medium

10g

Edamame

1 cup, cooked

8g

Chickpeas

1 cup, cooked

12g

Split peas

1 cup, cooked

16g

Brussel sprouts

1 cup, cooked

6g

Broccoli

1 cup, cooked

5g

Cauliflower

1 cup, cooked

5g

Spinach

1 cup, cooked

4g

Cabbage

1 cup, cooked

4g

Kale

1 cup, cooked

3g

Zucchini

1 cup, cooked

3g

Sweet potato

1 medium, with skin

4g

Quinoa

1 cup, cooked

5g

Brown rice

1 cup, cooked

4g

Oats

½ cup, dry

4g

Whole wheat spaghetti

1 cup, cooked

6g

Whole wheat bread

1 slice

2g

Popcorn

3 cups, air popped

4g

Flaxseed

1oz

8g

Almonds

1oz

4g

Pistachios

1oz

3g

Sunflower seeds

¼ cup

3g

Pumpkin seeds

½ cup

3g

Quest Bar

1 bar

14-17g

Metamucil capsules

5 capsules

2g

Metamucil powder

2 teaspoons

6g

 

Written by: Kristin Mason B.S. Nutrition & Dietetics

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