When sitting is more important than squatting.

pexels-photo-88808What is the problem?

The average adult American woman eats only 15 grams of fiber a day while the average adult man consumes just under 19 grams per day.

The Institute of medicine recommends specific amounts of fiber depending on the age group:

  • Men under 50 – 38 grams
  • Women under 50- 25 grams
  • Men over 50- 30 grams
  • Women over 50- 21 grams

Why should we eat more fiber?

1. Have Healthier Gut Bacteria.

2. Lose Weight

3. Maintain a Healthier Weight Over Time.

4. Cut Your Type 2 Diabetes Risk.

5. Lower Your Odds of Heart Disease.

6. Reduce Your Risk of Certain Cancers.

7. Live Longer, Period.

8. Be more, well, regular.

9. Get an All-Natural Detox.

10. Have Healthier Bones

For tons of real research on fiber, check out Nutrition Facts.

What should we eat?

We are designed to eat a volume and variety of natural whole foods to saturate and satisfy the bodies need of nutrients to do the million of jobs it does every day. Slowly add more fiber to your diet to avoid bloating and to allow your body to slowly regulate the flow of all this new yummy fiber.

Eat Beans

One of the most perfect foods around are beans. They are not only a starch but rich in fiber and so many nutrients. Beans also have what’s called the second- meal effect and will keep you feeling full  for quite a while. One cup of beans will give you almost all or at least half of your daily fibers needs.

  1. Anasazi beans (24g)
  2. Navy beans (19.1g)
  3. Baby and large lima beans (13.2g)
  4. Great northern beans (12.4g)
  5. White (chickpeas) garbanzo beans (12.5g)
  6. Dark (chickpeas) garbanzo beans (12.5g)
  7. White beans (11.3)
  8. Black-eyed peas (8.2g)

 

Eat grains and bran

Grains, cereal and pasta Serving size Total fiber (grams)*
Spaghetti, whole-wheat, cooked 1 cup 6.3
Barley, pearled, cooked 1 cup 6.0
Bran flakes 3/4 cup 5.5
Oat bran muffin 1 medium 5.2
Oatmeal, instant, cooked 1 cup 4.0
Popcorn, air-popped 3 cups 3.6
Brown rice, cooked 1 cup 3.5
Bread, rye 1 slice 1.9
Bread, whole-wheat 1 slice 1.9

Bran is one of the richest sources of dietary fiber, vitamin B6, and magnesium.

  1. Corn bran (60g)
  2. Wheat bran (24.8g)
  3. Rice bran (24.8g)
  4. Oat bran (14.5g)

 

Eat fruit

1: Passion Fruit

Fiber in 100g Per fruit (18g) Per cup (236g)
10.4g (42% DV) 1.9g (8% DV) 24.5g (98% DV)

2: Avocados

Fiber in 100g Per fruit (201g) Per cup, cubes (150g)
6.7g (27% DV) 13.5g (54% DV) 10.1g (40% DV)

3: Raspberries

Fiber in 100g Per 10 fruit (19g) Per cup (123g)
6.5g (26% DV) 1.2g (5% DV) 8g (32% DV)

4: Kumquats

Fiber in 100g Per fruit (19g) Per 2 fruit (38g)
6.5g (26% DV) 1.2g (5% DV) 2.4g (10% DV)

5: Guavas

Fiber in 100g Per fruit (55g) Per cup (165g)
5.4g (22% DV) 3g (12% DV) 8.9g (36% DV)

6: Blackberries

Fiber in 100g Per 1/2 cup (72g) Per cup (144g)
5.3g (21% DV) 3.8g (15% DV) 7.6g (30% DV)

7: Currants (Red and White)

Fiber in 100g Per 1/2 cup (56g) Per cup (112g)
4.3g (17% DV) 2.15g (9% DV) 4.8g (19% DV)

8: Pomegranates

Fiber in 100g Per fruit (282g) Per 1/2 cup (87g)
4g (16% DV) 11.3g (45% DV) 3.5g (14% DV)

9: Persimmons

Fiber in 100g Per fruit (168g) Per 1/2 fruit (84g)
3.6g (14% DV) 6g (24% DV) 3g (12% DV)

10: Pears

Fiber in 100g Per fruit (178g) Per cup, cubes (161g)
3.1g (12% DV) 5.5g (22% DV) 5g (20% DV)

11: Kiwi Fruit

Fiber in 100g Per fruit (69g) Per cup, slices (180g)
3g (12% DV) 2.1g (8% DV) 5.4g (22% DV)

12: Figs

Fiber in 100g Per large fig (64g) Per small fig (40g)
2.9g (12% DV) 1.9g (8% DV) 1.2g (5% DV)

13: Bananas

Fiber in 100g Per banana (118g) Per cup, sliced (150g)
2.6g (10% DV) 3.1g (12% DV) 3.9g (16% DV)

14: Apples

Fiber in 100g Per fruit (182g) Per cup, slices (109g)
2.4g (10% DV) 4.4g (18% DV) 2.6g (10% DV)

15: Blueberries

Fiber in 100g Per 50 berries (68g) Per cup (148g)
2.4g (10% DV) 1.6g (6% DV) 3.6g (14% DV)

16: Oranges

Fiber in 100g Per orange (131g) Per cup, sections (180g)
2.4g (10% DV) 3.1g (12% DV) 4.3g (17% DV)

17: Cherries

Fiber in 100g Per cherry (8g) Per cup (138g)
2.1g (8% DV) 0.2g (1% DV) 2.9g (12% DV)

18: Apricots

Fiber in 100g Per fruit (35g) Per cup, slices (165g)
2g (8% DV) 0.7g (3% DV) 3.3g (13% DV)

19: Strawberries

Fiber in 100g Per strawberry (18g) Per cup, sliced (166g)
2g (8% DV) 0.4g (2% DV) 3.3g (13% DV)

20: Tangerines

Fiber in 100g Per fruit (88g) Per cup, sections (195g)
1.8g (7% DV) 1.6g (6% DV) 3.5g (14% DV)

21: Nectarines

Fiber in 100g Per fruit (142g) Per cup, slices (143g)
1.7g (7% DV) 2.4g (10% DV) 2.4g (10% DV)

22: Papaya

Fiber in 100g Per small fruit (157g) Per cup, pieces (145g)
1.7g (7% DV) 2.7g (11% DV) 2.5g (10% DV)

23: Clementines

Fiber in 100g Per fruit (74g) Per 2 fruits (148g)
1.7g (7% DV) 1.3g (5% DV) 2.6g (10% DV)

24: Pink Grapefruit

Fiber in 100g Per 1/2 fruit (123g) Per cup, sections (230g)
1.6g (6% DV) 2g (8% DV) 3.7g (15% DV)

25: Mangoes

Fiber in 100g Per fruit (336g) Per cup, pieces (165g)
1.6g (6% DV) 5.4g (22% DV) 2.6g (10% DV)

26: Peaches

Fiber in 100g Per fruit (150g) Per cup, slices (154g)
1.5g (6% DV) 2.3g (9% DV) 2.3g (9% DV)

27: Pineapple

Fiber in 100g Per fruit (905g) Per cup, chunks (165g)
1.4g (6% DV) 12.7g (51% DV) 2.3g (9% DV)

28: Plums

Fiber in 100g Per fruit (66g) Per cup, sliced (165g)
1.4g (6% DV) 0.9g (4% DV) 2.3g (9% DV)

29: Lychee (Litchi)

Fiber in 100g Per fruit (10g) Per cup (190g)
1.3g (5% DV) 0.1g (0% DV) 2.5g (10% DV)

30: Cantaloupe Melon

Fiber in 100g Per melon (552g) Per cup, balls (177g)
0.9g (4% DV) 5g (20% DV) 1.6g (6% DV)

31: Grapes

Fiber in 100g Per grape (2g) Per cup (92g)
0.9g (4% DV) 0g (0% DV) 0.8g (3% DV)

32: Honeydew Melon

Fiber in 100g Per melon (1000g) Per cup, balls (177g)
0.8g (3% DV) 8g (32% DV) 1.4g (6% DV)

33: Watermelon

Fiber in 100g Per wedge (286g) Per cup, balls (154g)
0.4g (2% DV) 1.1g (4% DV) 0.6g (2% DV)

 

 

Eat Vegetables

Artichoke, boiled 1 medium 10.3
Green peas, boiled 1 cup 8.8
Broccoli, boiled 1 cup 5.1
Turnip greens, boiled 1 cup 5.0
Brussels sprouts, boiled 1 cup 4.1
Sweet corn, boiled 1 cup 3.6
Potato, with skin, baked 1 small 2.9
Tomato paste, canned 1/4 cup 2.7
Carrot, raw 1 medium 1.7

 

Eat nuts and seeds: 1 cup of nuts equals the following fiber content

  1. Almonds (17.5g)
  2. Hazelnuts (12g)
  3. Pistachios (13g)
  4. Pecans (10g)
  5. Walnuts (9g)

Eat spices: 100g serving of these dried herbs include high amounts of dietary fiber:

  1. Cinnamon (52.1g)
  2. Savory (42.8)
  3. Basil (42.8g)
  4. Rosemary (41.6g)
  5. Sage (40.3g)
  6. Marjoram (40.3g)
  7. Dried oregano (40g)
  8. Fennel (39.8g)
  9. Caraway (38.0g)
  10. Paprika (37.4g)
  11. Thyme (37.0g)
  12. Cloves (34.2g)
  13. Chili powder (34.2g)
  14. Black pepper (26.5g)
  15. Cayenne pepper (26.5 grams)

 

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