High fiber diets are recommended for the general population rather than for people with certain health conditions because of its many health benefits. This is because it is well known that consumption of the recommended amount of dietary fiber helps to maintain health and wellness. While many consumers are familiar with the role of fiber in promoting gastrointestinal health and regularity, there are a number of other health benefits that exist. These include: reduces constipation, promotes bowel regularity, reduces cholesterol levels, reduces blood glucose levels, and helps maintain a healthy weight. You should aim for 20-35 grams of fiber daily. There are several over-the-counter fiber supplements available such as psyllium Fiber (Metamucil), methylcellulose (Citrucel), polycarbophil (Fibercon), wheat dextran (Benefiber), ect., but you can get all of your recommended daily fiber in your diet. Below are delicious foods and snacks with packed with great fiber!
Apple with 2 Tbs peanut butter (8 grams of fiber)
Raspberries (1 cup = 8 grams of fiber)
Avocado (whole avocado = 9 grams of fiber)
Almonds (1 cup = 12 grams of fiber)
Pumpkin seeds (1 cup = 18 grams of fiber)
Easy Fiber Smoothie (11 grams of fiber)
1 small banana
1 kiwi
½ cup raspberries
½ Tablespoon chia seeds
6 ice cubes
½ cup water
Blend and enjoy!
No Bake Peanut Butter Coconut Balls (Recipe makes 15 balls, 2 grams of fiber per ball)
1 cup rolled oats
¼ cut + 1 tablespoon shredded coconut
½ cup chocolate chips
¼ cup pure maple syrup
½ cup smooth peanut butter
Combine ingredients, roll into 1.5’’ balls. Store in airtight container. Enjoy!
