Fiber-Rich Foods

Since we are all trying to a little healthier these days, I thought I would share some info I found from one of my Taste of Home emails. It talked alot about adding fiber to our meals and easy ways we can add more fiber to our day.

Here is some helpful info on how much fiber we need in a day and how to get that fiber in our diet!

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How Much Fiber You Need
Here are the daily recommendations for adults, from the National Academy of Sciences' Institute of Medicine:

MEN

Age 50 and younger—38 grams
Age 51 and older—30 grams
WOMEN

Age 50 and younger—25 grams
Age 51 and older—21 grams


Some Fiber-Rich Foods
•1 cup black beans, cooked—15 grams
•1 cup kidney beans, cooked—13 grams
•1 medium artichoke, cooked—10 grams
•1 cup vegetarian baked beans, canned, cooked—10 grams
•3 ounces of peanuts—8 grams
•1/2 cup peas or lima beans—7-8 grams
•1 cup whole wheat spaghetti—6 grams
•3/4 cup bran flakes—5 grams
•1 cup carrot, cooked —5 grams
•1 medium pear—5 grams
•1 cup cooked broccoli —5 grams
•1 cup cole slaw—4 grams
•1 medium apple—4 grams
•1 ounce almonds—3.5 grams
•1 cup brown rice, cooked—3.5 grams
•1 medium banana—3 grams
•1 medium orange—3 grams
•1 slice whole wheat bread—2 grams
•2 tablespoons raisins—1 gram