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List of Fiber Foods: How much do we need?

List of Fiber Foods: How much do we need?

It’s funny how sometimes you know you’re on the right track with something because everything around you somehow matches up or brings forth new info or knowledge pertaining to the exact thing you’re already working on. It’s like the universe is saying a big “Yaaaaasssss” to you. I wrote about a couple of different diets (Paleo and Mediterranean) in my last post and decided that I would move forward with the Mediterranean way of eating because it just seems more sustainable for the long term.

When I was scrolling down my Instagram feed this morning I noticed that Cooking Light recently did an article on how much fiber to consume each day. A review was commissioned by the World Health Organization and looked at findings from over 250 studies as well as clinical trials done over the last 40 years. Based on the article it was found that people who ate more fiber had a 15 to 30% decreased chance of death from an all-cause or cardiovascular reason. It’s been found that a diet high in fiber helps reduce your risk of stroke, type II diabetes, heart disease, as well as breast and colorectal cancers.

The study recommended replacing all refined grains, such as white bread, with whole grains like brown rice, barley, and oats. It also said to be sure and include fiber rich foods in your diet like vegetables, beans, nuts, seeds, and fruit.

What is the recommended fiber intake?

It is suggested that for ideal health you eat between 25 to 29 grams of dietary fiber per day. The article actually suggests that you could take those numbers and bump them up as much as you’d like. The chart below will help you get a better idea of how easy it is to meet, as well as exceed, the recommended grams of fiber per day.

What foods contain fiber?

FruitsServing sizeTotal fiber (grams)*
Raspberries1 cup8.0
Pear1 medium5.5
Apple, with skin1 medium4.5
Banana1 medium3.0
Orange1 medium3.0
Strawberries1 cup3.0
An apple a day keeps….your gut happy:)
Legumes, nuts and seedsServing sizeTotal fiber (grams)*
Split peas, boiled1 cup16.0
Lentils, boiled1 cup15.5
Black beans, boiled1 cup15.0
Baked beans, canned1 cup10.0
Chia seeds1 ounce10.0
Almonds1 ounce (23 nuts)3.5
Pistachios1 ounce (49 nuts)3.0
Sunflower kernels1 ounce3.0
GrainsServing sizeTotal fiber (grams)*
Spaghetti, whole-wheat, cooked1 cup6.0
Barley, pearled, cooked1 cup6.0
Bran flakes3/4 cup5.5
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Oatmeal, instant, cooked1 cup5.0
Popcorn, air-popped3 cups3.5
Brown rice, cooked1 cup3.5
Bread, whole-wheat1 slice2.0
Bread, rye1 slice2.0
VegetablesServing sizeTotal fiber (grams)*
Green peas, boiled1 cup9.0
Broccoli, boiled1 cup chopped5.0
Turnip greens, boiled1 cup5.0
Brussels sprouts, boiled1 cup4.0
Potato, with skin, baked1 medium4.0
Sweet corn, boiled1 cup3.5
Cauliflower, raw1 cup chopped2.0
Carrot, raw1 medium1.5

*Rounded to nearest 0.5 gram.

Source: USDA National Nutrient Database for Standard Reference, Legacy Release

What’s that mean for our Mediterranean way of eating?

It means we have choices! Good, clean, fiber rich choices that I can’t wait to get started on. I sat down and wrote out a meal plan. The main issue I have always had is figuring out what to eat for breakfast. I go to work so early in the morning, that there are literally no food options available because no one is open. Getting up any earlier would be nearly impossible because I’m already the one that wakes the chickens. By the time the clock finally rolls around to a time where I’m able to purchase food, I’m literally surrounded by only bad food options. It doesn’t help that my coworkers and I always take turns buying muffins or cookies and breakfast cakes. I got inspiration from both my Mediterranean cookbook and my Paleo cookbook for my meal plan. A lot of the breakfast ideas in the Paleo book are fantastic, simple to make, and freeze well. They just happen to be Paleo :p.

I’m going to be making one breakfast dish, one lunch, and one dinner course. The dinner course is roasted garlic lemon chicken with brussel sprouts (fiber!) and a sweet potato (more fiber!). The breakfast dish is a paleo recipe made with ground pork, home fries, and fresh kale. I’ll use uncooked kale from this recipe to make a salad that I’ll top with my leftover roasted chicken and sweet potatoes and have for lunch.

My next post will be the full meal plan with recipes included. I can see why it’s called a meal “plan” because most of your time is spent planning what to make and how to cross utilize the ingredients to keep your costs down. I’ve spent a lot of time with my head in cookbooks this week and hopefully, I’ll be taking the work out of the planning part for you. That way you can spend less time planning and more time doing other things!

What’s your experience with meal planning? How do you keep things interesting in your dishes so that you don’t get bored? I’d love to hear any tips or suggestions you may have.



14 thoughts on “List of Fiber Foods: How much do we need?”

  • Good to know! Helping my digestion and cholesterol. 🙂

  • I really love your info about fiber, I need to follow this chart more and stick to a better diet. I’m going to make this my new website to follow.

  • I love how you are incorporating Paleo into a Mediterranean diet. So many people get hooked on one type or the other and don’t realize that variety is, after all, the spice of life. Fiber is a great tool for controlling hunger and keeping your body running at optimum speed. People are often amazed when I tell them I eat rice and some other type of grain pretty much every day. There is such a nutritional difference in whole grains than in regular pasta or white bread/rolls.
    The chart you provided is great as well. I never realized how much fiber is in some foods, like almonds. I tend to rely on them as a protein, but now i know they can serve in other capacities as well. I wonder if that is why so many nutritionists recommend them.
    Thank you for taking the time to put this all together. There is a tremendous amount of information right here, and I lov that you have an open mind about combining diet styles.

    • I agree Kelly! Once you put limitations on yourself you immediately want to rebel..at least I do anyway! I’ve eaten more crap since starting this thing than I have in a long time! And I’m eating good food!

  • Dear Jennifer
    Thank you very much for your fantastic website. It is amazing that you show people where to start and what steps to make towards their healthy living and perfect body. I hope more people will know about your website and follow your guidance.
    Kind regards,
    Andrey

  • Great post! I have been aiming for a Mediterranean diet for some time but am still trying to fully understand whats best to do. This makes the fibre part of my diet much easier to grasp and has given me lots of ideas to try. Looking forward to seeing what else you have in store!

  • Hello Jennifer,
    Thanks for sharing this. I’ve never researched the Mediterranean Diet before, but I think I like the sounds of it. I really appreciate you listing all of these foods with high fiber content. I need a lot more fiber in my diet. I recently started drinking my own smoothie creation, Cinna-Sugar-n-Oats. I use oats, Greek yogurt, Almond or soy milk, cinnamon, Truvia, and blueberries. I love raspberries! Since they are so high in fiber, I’ll trade them for the blueberries. I’m sure it will be just as delicious!
    Great info!
    Devara

  • I love that you are combining several different trains of thought with looking at paleo and Mediterranean diets. Finding what works best for you is the most important! 🙂
    I personally have tried several different approaches to food, diets and ways to eat. Having moved from the SF Bay Area to MIddle-of-Nowhere AZ has made me change my way of planning meals. Not only that, but my family was used to a more processed diet than I was willing to make.
    Finding foods that you love, love to make, and love to eat that are healthy and good for you I believe is the key to sticking with eating healthy. If you dread making, buying, cooking, or eating anything, the likelihood you will stick with it is low.

    I love your approach and look forward to seeing more from you 🙂

    • Middle of nowhere AZ lol. That’s a huge culture shock especially coming from the Bay area! Thanks for the comments and compliments! 🙂 See ya back here soon I hope:)

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